CrossFit in Tucson AZ

Fitness	Performance
Sumo Deadlift 5,4,3,2,1	Take 10 Minutes and work to a heavy single on:
Alt. KB Press 5,5,5,5,5 Each Arm	Snatch Balance
	Then every 2 Minutes for 14 Minutes:
Tabata Alternating Exercises for 8 Rounds of:	2 (Snatch High Pull + Snatch)
Sit Ups	*Start at 60% and work up as form allows
Pull Ups
Walking Lunges	Back Squat 60%/5, 65%/5, 70%/5, 75%/5, 80%/5, 80%+/5

*your score is the total of your worst round	Tabata Alternating Exercises for 8 rounds:
	Sit Ups
Extra:	Strict Pull Up
3 Rounds	*Your Score is the total of your worst round
1 Minute Plank
Run or Row 400 Meters	6 Minutes of Walking Lunges
	*continuously lunge for 6 minutes

	Extra: This is ideally done separate from the rest of the training
	Jog 800 meters
	Then run 4x 800 meters with 2 minute’s rest in between
	Then jog 800 meters

CrossFit WOD 12-28-15 Tucson AZ