11112017

CROSSFIT

A1. Bench Press - 3x6-8 - rest 1 min

A2. Weighted Pull Up - 3x6-8 - rest 1 min

-sub strict pull ups

-sub banded pull ups

+

For Time

Run 800m

100 DU

25 STO @95/65

25 Pull Ups

100 DU

Run 800m

+

10-20 min z1 on bike or rower

get off bike every 2 min and perform :30 shoulder scratch test stretch

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ENDURANCE

Row 500 m

Run 400 m

rest 2 min

x8-10 *repeatable splits

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SPORT

Max Watt AB

rest :20

10 Thrusters @75/55 - focus on breathing

rest as needed

x4

+

Run 800m for time