08162017

CROSSFIT

(Week 6/testing)

A. Front squat, build to a 3RM

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For time:  (20 min cap)

100/80 Cal AD

100 Wall ball 10ft/20,14#

Foam roll quads 

Banded three way hamstring stretch

:30 sec pancake

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ENDURANCE

(Teams of two)

Run 1 mile

80 Burpees  

100 Sit ups

180 Double unders

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Calf/achilles roll out/stretch

:30 sec couch

:30 sec pancake

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SPORT

10 Min EMOM

3 Deadlifts- Start @275/185 and increase by feel - perfect positions

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E2MOM

3x6 OHS @95/65

3x5 OHS @135/95

3x4 OHS @185/135

3x3 OHS @225/155

3x2 OHS @245/175

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4 RFT

80 DU

40 Wall Balls

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30 min z1/mobility