05132017

CROSSFIT (Deload)

A. Close Grip Bench Press - 3x3 - rest 2 min

+

12 Min AMRAP @70-80%

10 Push Jerks - moderate load - work on cycling and positions

10 CTB pull ups

40 DU

___

ENDURANCE

A.  Power clean, 1.1.1x3; rest :30 sec/rest 2 min

+

Run 1 mile then:

5 Rounds:

15-25 Push ups

15-25 Sit ups

then:

Run 1 mile

___

SPORT

2 Person Teams

For Time

Alternate Every 5 reps

40 Power Snatches @135/95

40 Bar Muscle Ups

40 Thrusters

40 Ring Muscle Ups

40 Power Cleans

400m Run Together

+

2 Person Teams

10k Row For Time

Alt Every 1000m