Lift
7am to 830am

CrossFit
830am to 930am
A, Warm Up

B, For Time

“Lindsay”

24 Calorie Row

24 Box Jumps/Box Step Ups

24 Hand Release Push-Ups

24 Snatches (75/55 lb)

24 Pull-Ups

24 Burpees

24 Thrusters (75/55 lb)

24 Air Squats

24 AbMat Sit-Ups

24 Clean-and-Jerks (75/55 lb)

2 x 400 meter Run

24 Walking Lunges (reverse step lunge)

24 Push Presses (75/55 lb)

24 Kettlebell Swings (53/35 lb)

24 Front Squats (75/55 lb)

24 Toes-to-Bars/Knee Raises

24 Overhead Squats/Front Squat

24 Ring Dips/Rack Dips/PVC Dips

24 Wall Ball Shots (20/14 lb)

24 Double Unders (72 singles)

24 Handstand Push-Ups

24 Kettlebell Snatches (53/35 lb) (alternating)

24 Deadlifts (75/55 lb)

24 Hang Squat Cleans (75/55 lb)

  • Movements may be done in any order. 24 reps must be completed before proceeding to the next movement.