Happy and strong 2017!!!


CrossFit

Skill/strength: bear complex

Conditioning: 15' AMRAP
1 bear complex
1 rope climb
2 bear complex
2 rope climb
3-3, 4-4, 5-5, etc.

Light: 15/20kg
RX: 35/50kg
Advanced: 45/70kg, (men legless)


QuickFit (new 45min)

Strength cycle (15'): 3-4 rounds
8 double KB squat
8 pull-up
8 KB push press (each arm)

Conditioning: 3 rounds of 40'' work, 20'' rest
KB swing
rope jumps
wall ball shot
burpee pull-up

 

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