CrossFit Gym in Tucson 1-25-16

Fitness	Performance
5 Rounds Not For Time	Every 90 seconds for 6 Minutes
Back Squat 60%/5, 70%/4, 80%/3, 85%/2, 90%/1	3 Snatch High Pull *work up in weight over the 4 sets
L-Sit 20 Seconds	Every 2 Minutes for 6 Minutes
	Power Snatch- Hang Squat Snatch 60/2, 65/2, 70/2
7 Minute AMRAP	Every 2 Minutes for 10 Minutes
10 Chest to Bar Pull Ups	Snatch 70/2, 75/2, 80/2×2, 85/2×2
10 Pistols
	Back Squat 60%/5, 70%/4, 80%/4, 85%/4
Rest 2 Minute
	7 Minute AMRAP
5 Minute AMRAP	15 Chest to Bar
8 Pull Ups	10 Pistols
8 Thrusters 44/30kg
	Rest 4 Minutes and then
Rest 2 Minute
	5 Minute AMRAP
3 Minute AMRAP	12 Pull Ups
6 Snatches 35/25kg	12 Thrusters 52/35kg
6 Burpees Over Bar
	Rest 3 Minutes
Extra: This is ideally done separate from the rest of the training
Jog 800 meters	3 Minutes AMRAP
Then run 4x 800 meters with 2 minute’s rest in between	10 Snatches 44/30
Then jog 800 meters	10 Burpees Over Bar


	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

Fitness