05112017

CROSSFIT

*A1. Ring to Hips - 3x3-8 - rest 1:00

*A2. Lying Barbell CTB Pull Ups - 3x10-12 - rest 2:00

**A1. Bent Over Barbell Row - 3x56-8 - rest 1:00

**A2. Lying Barbell CTB Pull Ups - 3x10-12 - rest 2:00

No Muscle Ups today, everyone is doing the skill work or the sub

+

3 RNFT

Row 500m @80%

10 Tough UB Bench Press Reps

rest 2:00

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ENDURANCE (Deload)

A.  Bench press, 3x3; rest 2 min

B.  Butterly/Bar muscle up tech work 12 min

+

20-30 Push ups

20 Lemon Squeezers

40/30 Cal AD

rest 1:30

x3

+

B.  Side lying lateral raises, 8-10x3; rest 1 min between sets

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SPORT

OFF