MP CrossFit Nutrition Challenge and Fitness Challenge starts Oct 12th!  Contact Coach Jimmy or Coach Sarah for more info.

Conditioning:

Partner WOD, equal work

2 Min AMCAP row

…2 minute rest, then…

 

2 rounds for time of:

20 Wallball shots (25/16) @ (10/9)

40 Sit-ups

60ft Walking lunges

80 Speed skips

…2 minute rest, then…

 

2 Min AMCAP bike

 

For total calories and time

 

Strength:

Option 1:

Make up or redo 1-rep max

Or…

Option 2:

Pick a lift (SP, DL, HPC, Thruster, FSQ, BSQ, or OHS) and perform:

4 reps @ 55% 1RM

4 reps @ 65%

3 reps @ 70%

3 reps @ 75%

2 reps @ 80%

2 reps @ 85%

…rest 1-2 minutes, then…

Max reps at 85%

 

For quality and max reps

 

 

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