Daily Archives: 12/03/2017

Day 4

Announcements

Christmas Party Dec 15th!!! Christmas attire

Longhorn CrossFit – CrossFit

GW: Metcon (Time)

4 Rounds (25 Min)

16 Pull Ups

16 J-Hawks 45/25

16 Deadlifts 135/95
You must break every 4th rep.

Redliners 35/15, 95/65

M: Airdyne Calories 30 Sec (Calories)

Max calories in 30 seconds on the airdyne bike

Benchmark Warm Up (Time)

Warm Up (5 Minute Cap)

50 Cochroach

10 Sit Ups

10 Push Ups

100 Double Under

10 High Knees (each leg)

10 Pull Ups

10 Overhead Squats

10 Heel Kicks (each leg)

10 Speed Skater (each leg)