09162017

CROSSFIT

A1. 8-12 Lemon squeezersx4; rest :20 sec

A2. 12-16 Alt Bicycle sit upsx4; rest 1 min

+

(Teams of two): 

80 Cal AD 

400 m together  

100 Wall ball 20/14, 10ft/9ft

160 DUs

40- 1 Hang power clean+ front rack lunge each leg 95/65# 

Run 400 m together

+

foam lower extremity and glutes

:30 sec half pigeon

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ENDURANCE

A1. 10-14 Lemon squeezersx3;rest :20 sec

A2. 10-16 Alt scissorsx3; rest 1 min 

+

@goal race pace Row 3k/run 2 miles ; rest 8 minx2

+

10 min lower body mobility

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SPORT

21-15-9

Synchro BF Burpees

Synchro OHS @95/65

Synchro CTB

25 Min Cap

+

32 Min EMOM

1 - Row :45 @RPE 9

2 - 8 GHD Sit Ups

3 - AD :45 @RPE 9

4 - 8 Pull Ups

+

5 min arms only AD

5 min banded shoulder stretching

x2