12072017

CROSSFIT

A.50 HSPU for Time

*A. 30 HSPU for Time

**A. Push Press - 15 min to Establish a 1 RM

+

Run 400m

10 Strict Pull Ups

rest 2:00

x4

*sub kneeling pull ups

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ENDURANCE

*Those doing the biathlon are OFF

A.  Squat clean, 5 heavy singles; rest 2-3 min

B.  Weighted dips, 5-6x4; rest 2 min

+

3 RFT:

16 Front rack dumbbell lunges 45/25

14 Dumbbell sto 45#/25#

4-6 Bar muscle ups * sub CTB/regular kipping or kneeling pull ups

+

Foam roll thoracic spine/lats

Banded lat and trap stretch

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SPORT

OFF