4-7-14 BE A WINNER


COACHES CHALLENGE Increase load on bar bell to 155#/110# Increase height on box to 30″/24″

ENDURANCE WOD’s CrossFit On Day: 16 x 100m sprint on the 0 and 30 second – if you fail sit one interval out and then continue CrossFit Rest Day: 45 min – cover as much distance as possible

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A. Conditioning 30 minute AMRAP (with a partner) 1 mile run (split into 200m runs) or 3 mile bike 100 Single Arm DB Shoulder-to-Overhead 50#/35# 100 Anchored Sit-ups (no abmat) *one partner works at a


A. Conditioning “Alice” 4 Rounds For Time 19 Box Jumps (30/24) 48 Double Unders 13 MINUTE CAP B. Strength Rear Foot Elevated Split Squat (Bulgarian Split Squat) 4 sets of 8/leg


A. Strength 3 sets of the following superset 8 Dual Dumbbell Prone Row @ 30X2 Tempo 8 Dual Dumbbell Bench Press @ 30X1 Tempo B. Conditioning 3 Rounds For Time 15 Pull-Ups 20 Alternating DB Snatches 40