Tucson CrossFit Class

Fitness	Performance
Every 2 Minutes for 10 Minutes	Every 2 Minutes for 14 Minutes
Bench Press 60%/5, 70%/4, 80%/3, 85%/2, 90%/1	Power Clean + Push Jerk + Split Jerk 75%/2+1+1
8 Bent Over Rows
	2 Rounds For Time
Complete as many rounds as possible in 20 Minutes of:	8 Deadlifts 102/71kg
60 Calorie Row	12 Strict HSPU
50 Wall Balls	60 Seconds Rest
40 Toes to Bar
30 Push Ups	Then rest 2 Minutes and perform 2 Rounds For Time of:
20 Pull Ups	8 Power Clean 84/57kg
	12 Handstand Push Ups
	60 Seconds Rest
Extra:
Run 1 Mile	Then rest 2 Minutes and perform 2 Rounds For Time of:
	8 Hang Squat Clean 62/44kg
	12 Shoulder to Overhead 62/44kg
	60 Seconds Rest

	Extra: This is ideally done separate from the rest of the training
	Row 1500 Meters easy
	Then Row 8 rounds of 10 seconds max pace and 30 seconds light pace
	Row 1500 Meters easy

Tucson CrossFit Class 1-19-16