CrossFit 646 3-15-16

Fitness	Performance
Front Squat 8, 8, 6, 6 (heavier every set)	Clean & Jerk work up to 90+% over 8 sets
1 Arm Row 8,8,8,8
	Every 5 Minutes for 20 Minutes
Every 5 Minutes for 4 sets with 1 minute rest per set	250 Meter Row
500 Meter Row	6-12 Handstand Push Ups
Then Max Reps of Handstand Push ups for the remainder of the 5 minutes	6-12 Thrusters 51/38kg
	6-12 Wall Balls

Extra:	Then:
8 Rounds For Time of:	8 Rounds For Time of:
20 Russian KB Swings	20 Russian KB Swings
10 Calories on Assault Bike	10 Calories on Assault Bike

Fitness