22 Feb 16 AirForce - CrossFit Fibre

6am/9.30/5pm/6pm
Warm Up
200m Run

3 Rounds
10 Push Ups
15 Sit Ups
20 Squats
10min Rest

WOD
Air Force
20 Thrusters @ 43/30
20 Sumo Deadlift High Pulls
20 Push Jerks
20 Overhead Squats
20 Front Squats

The athlete must perform 4 burpees every minute on the minute until completion. This includes beginning the workout with 4 burpees

Cool Down
1000m Row
1000m Air Dyne

7pm

Warm Up
Musical Wallballs

Skills
Movement Review
Thruster
Russian Kettlebell Swings

WOD
12 min AMRAP
15 Thrusters 45/30
15 Russian Kettlebell Swings 24/16
15 Chin Ups
15 Burpees

Core
50 Plank and alternating claps with partner