07082017

CROSSFIT

(Deload)

12 min EMOM:

Min 1- 8-14 Push ups

Min 2- 4-8 Toes to bar

Min 3- 4-8 Alternating pistols

+

12 Thrusters 95#/65#

12 Over the bar burpees

Run 400 m

rest 2 min

x3

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ENDURANCE

5k- Run 400 m, rest 2 min/ Run 800 m, rest 3 minx2 + 10 min easy

Biathlon- Run 800, Row 800x4; rest 2 min

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SPORT

A. 15 Min Moderate Load Split Jerk Tech Work

B. Thruster Push Jerk - Build to a Tough Single

+

Partner Karen

300 Wall Balls - Alt Every 50 @10/9

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2 Person Teams

6 RFT

30/20 Cal Row

90 DU

15 TTB

alternate every movement

+

HSPU Lightning

100/person done in sets of 10

-first person does 10, then goes to the back of the line