5.9.18

CrossFit: Deadlift 5×4@80-85% RDL (Choose your own weight) Barbell Back Rack Box Step Up 3×10/leg (choose your own weight) LeanFit: 21-15-9 Push up ring row -rest 3 min- 9-15-21 Toes to bar Dips -rest 3 min- 21-18-15-12-9-6-3 Calorie Row Burpees

5.8.18

CrossFit Front Squat 4×8@70% For Time: 100 Overhead Squats (45/35) *Every Minute that passes perform 5 burpees Leanfit: 100 Overhead Squats (45/35) *Every time bar is put down run 800m. -Rest 3 min- 100 Wallball Sit ups (20/14)

Monday April 30, 2018

CrossFit: Weightlifting: Back Squat 4×5@80% 10 Reps @70% Metcon: 20 min AMRAP: 200m Run 10 Deadlifts (135/95) 8 Push Ups 10 Shoulder To Overhead 8 Jumping Lunges 10 Front Squats 8 Burpees   LEANFIT 30 min AMRAP: 400m Run 10