QuickFit ZNC

Skill - Kettlebell sumo highpulls

Conditioning - (25' TC) in teams of 3, 1 athlete is always on the rower until 250 calories is reached (switch anytime) the other 2 athletes are working through 5 rounds of:
40 kettlebell sumo highpulls
30 box jumps
20 pushups

*once rowing is complete, all 3 athletes can work on the other movements

CrossFit / CrossFit Express

Benchmark Day
'1RM pullup'
10' to find max

Conditioning: 'Fran'
21-15-9
thrusters
pullups

RX: 30/43kg
Scaled: 15/20kg

by Beau

Strength

3x3 hang squat cleans

Work towards a 5 rep max Deadlift
5x6 weighted pushups (5seconds down)

 

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