07222017

CROSSFIT 

A. 30-20-10 Sit-ups 

Teams of two (reps split evenly):

60 Thrusters95/65#

100 Cal AD

60 Back rack alt lunges (30 total each) 95/65#

100 Cal Row

Calf/Achilles stretch, roll out

ENDURANCE

5k- Run 1 mile at 5k pace, walk 3-5 minx3

Biathlon- Row 2k, Run 2 miles, Row 2k all at goal biathlon pace

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SPORT

A.  Weighted Pull Ups - 3x1.1.1 - rest :20/2 min

B. Strict Press - 3x3 - rest 2 min

+

2 person teams

5 RFT

Run 400m together

rest 1:00

10 Strict Pull Ups (split 5/5)

20 CTB (split 10/10)

10 Bar MU (split 5/5)

rest 1:00

+

2 Person Teams

5 Rounds

Row 2k @85-90% - repeatable efforts (each partner rows 1k)

while partner is rowing accumulate the following while focusing on breathing

1:00 Hollow Body Hold

20 Push Ups

30 Air Squats