Tucson CrossFit Gym

Fitness	Performance
Alternating on the Minute for 21 Minutes (7 sets)	Every 2 Minutes for 8 Minutes
Bench Press 8	3 (Clean High Pull + Clean Below Knee + Push Jerk) working up to moderate weight
KB Reverse Lunge 10	Then
Hollow Rocks 12	Clean & Jerk 60/3, 65/3, 70/2×2, 75/2×2, 80/1×2, 85%/1×2, 90/1
	Thruster X/5×3
For Time:	RDL X/5×3
75 – 45 – 15
Air Squat to Med Ball	3 RNFT
25 – 15 – 5	15 Handstand Push Ups (determine your mix of strict and kipping)
Pull Ups	15/10 Pull Ups (determine your mix of strict, kipping or weighted)
Ring Dips	10 Strict Toes to Bar
	15 GHR’s

Row 2×1000 Meters at Moderate Pace	Row 2×1000 Meters at Moderate Pace

Tucson CrossFit Gym 2-23-16