Falcon CrossFit

Sorry about the lack of posts this week. Tests, projects and preparing for finals has cut into my time , its so bad I didn't even workout since Monday! I put together a great WOD that is going to test endurance, strength and stamina!


Here it is:

Endurance:

Run 1 mile with weight vest

100 squats

Run 1 mile

100 sit ups

Run 1 mile

Strength:

3-3-3 Front squat

3-3-3 Clean and Jerk

WOD

AMRAP in 12 minutes

10 Bar facing burpees

10 Overhead squats

10 Kettle bell swings

10 Push Press

Cash Out-

Abs and stretch