4 then Rotate – CFS

May 8th, 2016

Category: CrossFit

4 then Rotate – CFS

Tony

Tony

Strength
Thruster
2-2-2-2-2

WOD
40s work:20s Rest
1. Burpees
2. Assault Bike
3. Kettlebell Swings (2,1.5)
4. Pistols

4 Rounds at each station then rotate.1 Minute rest between stations. Score= total reps.

Level 2- (1.5,1)
Level 1- (1,0.75)

Strength Schedule
Monday – Deadlift
Tuesday – Southie Sangy V.20
Wednesday – Back Squat
Friday – Clean & Jerk

At Home WOD
150 Air Squats for Time
EMOM: 8 Push Ups

then

Tabata
Flutter Kicks

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