saturday

8 am CrossFit

"King Crab Roll"

Partner workout
32/24 Calorie Assault Bike/Row
40 Power Cleans (185/125)
32/24 Calorie Assault Bike/Row
40 Power Snatches (135/95)
32/24Calorie Assault Bike/Row
20 Cleans (225/145)
32/24 Calorie Assault Bike/Row
20 Snatches (185/125)
32/24 Calorie Assault Bike/Row

Individual Option:
20/16 Calorie Assault Bike/Row
20 Power Cleans (185/125)
-Rest 2:00-
20/16 Calorie Assault Bike/Row
20 Power Snatches (135/95)
-Rest 2:00-
20/16 Calorie Assault Bike/Row
10 Cleans (225/145)
-Rest 2:00-
20/16 Calorie Assault Bike/Row
10 Snatches (185/125)

Target time: 20-23 minutes
Time cap: 30 minutes

9 am CrossFit Basics

​"Hero Roll"

Freedom (RX'd)
Teams of 2
10-9-8-7-6-5-4-3-2-1
Bench Press (155/105)
Partner Holds Double Kettlebell Front Rack (2x53/2x35)

Individual Option:
10-9-8-7-6-5-4-3-2-1
Bench Press (155/105)
30-second Double Kettlebell Front Rack (2x53/2x35) after each set

Independence
Teams of 2
10-9-8-7-6-5-4-3-2-1
Bench Press (135/95)
Partner Holds Double Kettlebell Front Rack (2x35/2x25)
(KG conv: BP 61/43, KBs 16/11)
 
Liberty
Teams of 2
10-9-8-7-6-5-4-3-2-1
Dumbbell Bench Press (moderate)
Partner Holds Plank (elbows)