CrossFit Tri-Cities

STRENGTH/SKILL
Overhead Press 5-3-1

CONDITIONING

Run 1 mile (rest 4 minutes)
Run 800m (rest 3 minutes)
Run 400m (rest 2 minutes)
Run 400m

or

Row 2000m (rest 4 minutes)
Row 1000m (rest 3 minutes)
Row 500m (rest 2 minutes)
Row 500m

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STRENGTH/SKILL

Press:

3-3-3+

CONDITIONING

For time:

1 Mile Run

Followed by 3 Rounds:

-7 Power Snatches 115/75

-25 Sit-ups

Compare to May 5, 2010

9am:  Group Class

10am:  Intro To CrossFit (all are welcome!)

10am:  Olympic Weightlifting

11am:  Group Class

CONDITIONING

In Teams of 2 Complete:

-Run 1 mile

Decending ladder:

-Buddy Wall ball

-Situps

20-18-16-14-12-10-8-6-4-2

-800m Farmer’s walk