1-17-17

“Marston”

AMRAP 20 mins

1 Deadlift (405/285#) or around 90% 1RM

10 Toes to Bar

15 burpees over the bar

01-11-17

Workout:

“CrossFit Total”

12 Mins each Movement 

Backsquat

Press

Deadlift

01-10-17

Workout:

16 Min EMOM

ODD MIN 7 American KB Swings (overhead) 

EVEN MIN 7 Burpees

01-09-17

Workout:

AMRAP 5 mins

Power snatch (115/95) 

Rest 2 Mins

AMRAP 4 Min

Row for Calories

Rest 1 Min

AMRAP 3 Min

Power Clean (115/95) 

Straight into

AMRAP 2 Min

Max Double unders

1-5-17

Workout:

20 Min EMOM

1 round of Cindy (each minute)

5 pull ups

10 push ups

15 air squats