11182017

CROSSFIT

A1. Bench Press - 3x4-6 - rest 1 min

A2. Weighted Pull Up - 3x4-6 - rest 1 min

-sub strict pull ups

-sub banded pull ups

+

3 RFT

20 TTB

20 Thrusters @75/55

+

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 3k

Run 4 miles

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SPORT

2 Person Teams for Time

4 RFT

50 Synchro WB

100 DU

30 Alt DB Snatches @50/35

-alt who does the DU and snatches every round

+

7-10 Synchro CTB EMOM for 10 min

-change partners every few minutes