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CrossFit: Strength and Endurance Day.
Warm-Up: JA’s, 800 meter run, 30-box jumps before thrusters, 400 run before sprints.
Strength: 5 x 10 of heavy thrusters.
Endurance: 20-40 meter sprints, :30 seconds rest between each sprint.
Coaching Notes: Find a weight that is difficult to complete the 9th and 10th rep. Thrusters should be done in one set, if you have to put the bar down remove 10lbs. The sprints should be perfomed at 100% speed.
Happy New years Eve, have fun, be safe, and please dont drink and drive.