05042017

CROSSFIT

A. Push Jerk - 2 EMOM for 10 min - work at moderately heavy weights with perfect positions

+

2 Person Teams

For Time

Run 2 miles - alternate every 400m

300 DU - alternate every 25

ENDURANCE

A.M.  5k- Run 4 min easy, 12 min@5k pace, Run 4 min easy

         Half- Run 20-30 min easy

         Full marathon- Run 30-40 min easy

P.M.  A.  Build to a tough single clean (20 min)

+

3 RFT:

10 Hang clean 115/75#

12 Push press 115/75#

10 Burpees over the bar

+

:15-20 sec supinated bar hang

Banded lat stretch

___

SPORT

OFF