Tuesday 150922

  1. Conditioning
    200 double-unders
    600m run (sub 75-calorie row)
    50 DB Step-Ups, 45/25*
    *Males – 45 lb plates to a 24" box, Females – 25 lb plates to a 20" box

  2. Strength
    5×10 Jerks from the floor, climbing
    rest as needed between sets

    Extra work:
    Rowing
    Men: 5×30 Calorie Row, 1 min rest between sets
    Women: 5×25 Calorie Row, 1 min rest between sets

    Pulling/Odd objects
    30 1-arm KB Hang Squat Snatches (alternating), 53/35

*Programming modified from Ben Bergeron's Comp Train

20150922 CrossFit Craft Double Unders Box Step ups Run Jerks