CrossFit In Tucson AZ

Fitness	Performance
Every 2 Minutes for 10 Minutes	Take 10 Minutes and work to a 2 rep max of:
3 Front Press	Snatch Balance
4 Pistols	Then every 2 Minutes for 12 Minutes:
5 1 Arm Rows each arm	Snatches 60%/3, 65%/3. 70%/3, 75%/3, 80%/3, 80%+/3
*The goals is to work to a 3RM Front Press
	Back Squat 8,6,4, 8, 6, 6 (similar weight to last week’s set of 10)
Then 3 Rounds for Max Reps:
60 seconds of Push Up/Pull Up Combo	3 Rounds For Max Reps:
60 seconds rest	60 seconds of Muscle Ups (Ring/Bar/Ring)
60 Seconds of Overhead Walking Lunges 20/15kg	60 seconds rest
60 seconds rest	60 seconds of Overhead Walking Lunges 20/15kg
60 seconds of Box Jumps 30/24	60 seconds rest
60 Seconds rest	60 seconds of Burpee Box Jumps 30/24
	60 seconds of rest

	3 Rounds not for time:
	Hip Extensions 12 (30X1)
	Wrist Extensions 3 rolls

CrossFit WOD 12-14-15 Tucson AZ