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06/23/2015

6/22/2015

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Burpee Challenge:  Day 16 = 30 Burpees - 480 total

Strength:  Bench - 4 x 12 reps

Accessory Lift:  Pendlay Row 3 x 3 reps - Pause 1 second at top

WOD:   3RFT - 21-15-9 

Push Press 95/65 (Rx) - Handstand Push Ups (Rx+)
50 Double Unders

Optional Heavy Met Con

800 Meter Prowler Push 90/45

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    Author

    Hello my name is Jay Lawson, founder of CrossFit Hot Springs.  I've been following CrossFit methodologies (strength and conditioning) for over 15 years now and a certified Level 1 CrossFit Trainer since March of 2010 and a Level 2 CrossFit Trainer since July, 2016. I also hold CrossFit certifications  for Olympic Lifting, Endurance and Gymnastics.  As well, I'm a USAW Level 1 Sport Performance Coach.  I've been fitness minded since a very young age.  Nothing I've done before CrossFit was even remotely as challenging, rewarding or more exhilarating.

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