CrossFit Gym

Fitness	Performance
4 Rounds Not For Time:	Every 3 Minutes for 12 Minutes
8 RDL’s 4011	4 Hang Squat Snatches
8 Strict or Weighted Pull Ups (Band assisted is allowed)	*work to the days heavy
8 Dips	Every 3 Minutes for 24 Minutes
	Snatch 70%/2, 75%/1, 80/1, 85/1, 90/1, 90-95/1×3
Perform 8 Rounds of the following for Reps + Calories:
30 Seconds of Row or Assault Bike	Back Squat 60%/5, 70%/4, 80%/4, 85%/2, 90%/1
15 Seconds Rest
30 Seconds of Push Ups	Alternating Exercises on the Minute for 24 Minutes
15 Seconds Rest	Row 200/150 Meters
30 Seconds of Sit Ups	10 Strict Pull Ups
15 Seconds Rest	10 Meter Handstand Walk
30 seconds of Inverted Row (Supinated)
15 Seconds Rest

Extra:	Extra:
Jog 1 Mile	Jog 1 Mile
5x 400 Meter Run	5x 400 Meter Run
2 Minutes Rest in Between Sets	2 Minutes Rest in Between Sets
Jog 1 Mile	Jog 1 Mile

CrossFit Gym 1-29-16