CFW Empowered- Britteney
Britteney’s CrossFit journey began a year ago. Her commitment and dedication has paid off greatly in a very short amount of time. Since beginning CrossFit, she has run her first half and full marathons and…
Tuesday 8-9-16
3 Rounds Row 500m 40 Double Unders 30 AbMat Sit Ups 20 Pull Ups Score is your slowest round. Rest 2-3 min between each round.
Monday 8-8-16
The Chief 5 Rounds of AMRAP 3: 3 Power Cleans (135/95) 6 Pushups 9 Air Squats Rest 1:00 between rounds. Score is total full rounds. Partial rounds do not count.
Friday 8-5-16
Power Clean 5-5-5-3-3-3-1-1-1 Work up to a heavy set of 5, 3, and 1. Work on fast elbows and getting under the bar quickly. 3 Rounds not for time 10 GHD sit ups 10 Banded…
Thursday 8-4-16
15 Muscle Ups for time Sub 45 Pull Ups/ 45 Dips Tabata HSPU (sub down dog push ups) Air Squats Alternating between each for max reps.