April 13th

Crossfit:
50 crunches
50 pullups
50 burpees
50 squats
50 pushups
2 rounds for time

Fitmess:
50 lunges
50 crunches
50 Air squats
When done lower body or cardio

Athlete
Bench Program
3x 5 hang cleans
3x 5 Jump shrugs
3x 8 alt arm curls
2x 20 uneven pushups
2x fail pullups
2x fail tricep pushups