Wednesday 7-18-18 Crossfit and Endurance

Wednesday's Workouts

If you set your goals ridiculously high and it’s a failure, you will fail above everyone else’s success.
— James Cameron
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Crossfit

1. 3 rounds
6 dumbbell hang clean
 burpee
.5 mile bike
90 sec rest

2. 3 rounds
6 goblet squat
4 box jump
400m run
90 sec rest

3. 3 rounds
15 weighted situps
10 pushups
Sled push down/back

Endurance

1. 4 rounds
8 pullups
10 dips

2. 21-15-9
Air squat
Kb swing
30 sec rest
9-15-21
Air squat
Kb swing

3. Prowler relay 5-8 min depending on class size- 4-6 pushes each