Monday, October 8th 2018

John

CrossFit

“Kelly”
5 Rounds For Time
400m Run
30 Box Jumps
30 Wall Balls

Rx: 24/20, 20/14
Fit: 24/20, 14/10
Dyn: 1/2 reps, 20″ step ups, 10#

Cool Down
10 Cal. Assault Bike @ 50% Power
Accumulate 2 min./leg Couch Stretch
Then…
4×4 Front Squats (building, no more than 75-80% 1RM)

Sweat

AMRAP 20
10 Cal Bike
20 Dumbell Snatches (total)
10 Dips
20 Goblet Lunges (total)

AMREP 3
ME Farmer’s Carry (Weight and Distance)
rest 3
AMREP 3
ME Handstand Hold (Totat Time)

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