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CrossFit Lincoln Blog

Open Gym from 8:00 am – 10:00 am.
Free Workout at 9:00 am.

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Conditioning  1.
Teams of 2:
10-9-8-7-6-5-4-3-2-1 reps for time of:
Hang Squat Clean Thruster, 135/95
10 Cal Air Bike after each set.
Example: Partner 1 does the ten reps + 10 cal air bike. Once Partner 1 finishes the bike partner 2 does the 10 reps + 10 cal air bike.

Conditioning 2.
4 Rounds of:
10 Power Snatches, 95/65
10 Box Jump Overs, 24/20
10 Burpees
*15 min cap

Strength.
A. 3 rounds of:
Max unbroken reps of Bench Press, Bodyweight (3/4 Bodyweight for females)
Max unbroken Strict Pull ups
3 minute rest between rounds

B. 3 rounds of:
Max unbroken reps of Strict Ring Dips
Max unbroken Strict Ring Rows
3 minute rest between rounds

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