Buy in -> 1600m Run/2000m Row/3.5 mile Bike
Cash Out -> 1600m Run/2000m Row/3.5 mile Bike
(You must choose another option from the one you previously did in the Buy In)
WOD:
Prison rules!
65/45 ( if person finds it too light after first 8 rounds and are able to complete the 7 reps each time, increase weight by a wee bit.)
7 reps every 30 seconds. 8 rounds per movement. 1 minute rest after the 8 rounds.
Power Snatch
Front squat
Power clean and Push Jerk
jumping barbell squats ( barbell on back)
Previous days scheduled: Jan 19, 2018, Feb 14, 2017
crossfitpickering.com 