Blackhawk Fitness

Box Jump

Pull-Up
Sit-Up

 
Work: 
3 Rounds for time of:

10 Clean and Jerk (135 / 95)
30 GHD Sit-Up

 

*Any clean is acceptable for purposes of the Rx
** GHD Sit-Up Rx is fingers touching the ground - DO NOT attempt Rx if you are unfamiliar or uncomfortable with this movement!!
 
Fitness Outside the Box: 
 
3 Rounds
10 KB High Pull
10 KB Push-Press (each arm)
30 Sit-Up
30 Superman

AND

1600m Run -or- 1000m Row

Cash-Out:
15 KB Swing
15 Shoulder Extension
15 Push-Up Sag
 
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CrossFit ICT - http://crossfitict.com/
Daily Workout - http://bhfit.com/
Facebook - http://facebook.com/wichitabootcamp
Twitter - http://twitter.com/wichitabootcamp
YouTube - http://youtube.com/blackhawkfitness
______________________________________________

3 Rounds of:

6 Turkish Get-Up
10 Ring Pull
10 Sledge Hammer (Each Arm)

Work:

AMRAP 20 Minutes of:

150 Single Rope
12 Weighted Lunge (80/50)
400m Run -or- 250m Row
12 Ring Dips

 
Fitness Outside the Box: 
 
Same as CrossFit

 

Cash-Out:
15 Knees to Elbows
15 Ab Roll-Out
15 Hollow Rock
120 Second Plank 

Durability:

 30 Crunches
 30 Leg Lifts
 30 Oblique Crunches (Each Side)
 30 Supine Knee Benders
 400m Fireman's Carry (95/65)

______________________________________________
CrossFit ICT - http://crossfitict.com/
Daily Workout - http://bhfit.com/
Facebook - http://facebook.com/wichitabootcamp
Twitter - http://twitter.com/wichitabootcamp
YouTube - http://youtube.com/blackhawkfitness
______________________________________________