01062018

CROSSFIT

A. Strict Press - 3x3 - rest 2 min

B. Weighted Pull Up - 3x3 - rest 2 min

+

9 Min AMRAP

3 Pull Ups

3 Burpees to a 45

3 Wall Balls @20/14 to 11/9

6

6

6

9

9

9...

___

ENDURANCE 

(Open prep) 

14 min Emom: 

Min 1-  2 Squat snatch/light loads

Min 2- 4-6 HSPU

For time: 

80 Dus (sub 40 attempts) 

60 Wall ball 10ft, 20/14

40 Box jumps 24/20

20 Deadlift 225/155

— 

(Row prep) 

Row 2k@75%

rest 5 min

Row 1k@80%

rest 3 min

Row 500@85%

A1. Hollow body hold, :10-:20 secx4; rest :20 sec

A2. Ankle taps, 14-16 altx4; rest :20 sec

A3. Lemon squeezers. 10-12x4; rest 1

min

+

(Optional upper body work)

B1.  Kneeling barbell pull ups, 4-5x4; rest 1 min

B2.  T raises, 8-10x4; rest 2 min

___

SPORT

A. Deadlift - 3x5 - rest 2 min

+

Diane

+

2 Person Teams

7 Min AMRAP

BBJO @24/20

-alternate every 7 reps