05272017

CROSSFIT

A.  Close grip bench press, 4,4,3,3; rest 2 min *(skip if you are doing Murph)

Murph sub- A1.  V ups, 8-12x4; rest :30 sec

                    A2.  Plank, :30-:45 secx4; rest 1 min

+

Row 1k

30 KBS 55#/35#

90 Mountain climbers

30 KBS 55#/35#

Row 1k

+

B.  T raises, 10x3; rest 1 min

___

ENDURANCE

5k- Run 24 min for max distance

Biathlon/Murph prep-  4 Rounds not for time:  Row 500, AD 35 cals

___

SPORT

OFF if doing Murph

 

If not doing Murph w/ Crossfit or Self Directed Skill work session