CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – RELOADED

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Goblet Squat (5 x 12)

Heavier than last week

Every 90 seconds for 15 minutes, alternate a Squat set with a set of 12 reps Strict Dumbbell Press. Squat at 0:00, HSPU at 1:30, Squat at 3:00, HSPU at 4:30, etc.

Dumbhell (Time)

Three Rounds of:

18 Dumbbell Swings 50/35

18 Push ups

Three Rounds of:

12 Dumbbell Snatches

12 Burpees

Three Rounds of:

6 Dumbbell Snatches

6 Dumbbell Thrusters, 1 arm

No rest between couplets, score is total time.

Supplement

4×500 meter row (4 Rounds for time)

4 x 500 Meter row 3-5 seconds faster than 2k pace. Rest 3 minutes. Note heart rate at start and finsih of each row.

http://crossfit305.com/2016-supplemental-conditioning-program/