11252017

CROSSFIT

A1. Bench Press - 3x2-4 - rest 1 min

A2. Weighted Pull Up - 3x2-4 - rest 1 min

-sub strict pull ups

-sub banded pull ups

+

20 Min AMRAP

20 TTB

20 BJ @24/20

20 Front Rack Alt Lunges @50/35

20 Cal AB or Row

+

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 4k

Run 5 miles

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SPORT

2 Person Teams

For Time

21-15-9

Partner DL - mens side 3x45 - womens 2x45

Synchro Bar Facing Burpees

+

2 Person Teams

For Time

100 TTB - alternate every 25 reps - 1 partner must be hanging from the bar while the other does ttb

80 Back Squats @115/75 - alternate every 20 reps - both partners have to have the bar in a back rack to be working

200 DU - alternate ever 50 reps - 1 partner has to be holding the bar overhead for the other complete DU