07292017

CROSSFIT 

A. 30-20-10 Sit-ups 

Teams of two (reps split evenly):

30 OHS 95#/65#

40 OTB burpees

60 Cal Row

80 Thrusters 95#/65#

120 Cal AD

Calf/Achilles stretch, roll out

ENDURANCE

5k- Run 30 min for max distance

Biathlon- Row 2k, Run 2 miles, Row 1k, Run 1 mile all at goal biathlon pace

___

SPORT

A. Weighted Pull Up - 5x1 - rest 2 min

B. Strict Press - 5x1 - rest 2 min

+

2 Person Teams

For Time

50 Thrusters @135/95 - alt every 5

50 CTB - alt every 5

100 Thrusters @95/65 - alt every 10

100 Pull Ups - alt every 10

200 Wall Balls - alt every 25

+

In Lightning Style

500m Row

x10