Tuesday 10/15/19

CrossFit
For time:
50-40-30-20-10
Kettlebell Swing 53/35
Push-up
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Competitor
5 rounds no measure:
1:00 Row
1:00 Assault Bike
1:00 Ski Erg

At 70% of 1RM
Every 1:00 for 10:00
2 Clean & Jerk

For total reps:
Every 1:00 for 10:00
Odd min: Ring Muscle-up
Even min: Strict Handstand Push-up
(choose reps prior to start. unbroken)
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FitEssentials
AMRAP 30:00
1500m Row
1 Mile Run (or 800m SB Carry)
1k Row
800m Run (or 400m SB Carry)
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Weightlifting
Rest (deload for meet or testing)

“The supreme quality for leadership is unquestionably integrity. Without it, no real success is possible, no matter whether it is on a section gang, a football field, in an army, or in an office.”
~Dwight D. Eisenhower