07152017

CROSSFIT 

A. 30-20-10 Sit-ups 

Teams of two: (reps split evenly)

Row 2k

100 KBS 55/35# 

100 Box jumps 24/20" 

AD 100 Calories  

Calf/Achilles stretch, roll out

ENDURANCE

5k- Run 600 m, rest 2 min; Run 800 m; rest 3 min, Run 1 mile all at goal 5k pace

Biathlon- Row 3k, Run 2 miles@ goal biathlon pace for both 

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SPORT

A. 15 Min Moderate Load Split Jerk Tech Work

B. 10 DBalls OTS AFAP - rest 2 min x3

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2 Person Teams

100 Strict HSPU (50 each)

100 HSPU (50 each)

150 DB Snatches @50/35 (75 each)

1 Person does HSPU while the other Does DB Snatches - Snatches can only be performed while partner is inverted - Switch every time they come off the wall

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Everyone

1 Person Runs 400m

Rest of team work - we will pick movements/number of rounds day of