07012017

 CROSSFIT

A1. Plank, :30 secx4; rest :30 sec *weighted if possible  

A2. Ball slams, 6-8x4; rest - 1 min

Teams of two: (one working at a time) 

200 DUS

100 KBS 55#/35# 

200 CAl AD

___

ENDURANCE

A. 5k- Run 4 miles for time (note average pace) 

B. Biathlon prep- Run 1 mile, row 2k, Run 800, Row 1k, Run 400, Row 750 m

___

SPORT

For Time

30 Jerks @225/155

+

10 RFT

5 Burpee Box Jump Overs @24/20

Row 500m

7 HSPU

+

30 Min z1

-every 5 Min get off and perform 15 Sit Ups and 1:00 Plank