01312018

CROSSFIT

A. Front Squat - Build to a 3 RM

+

17.5

9 Thrusters @95/65

35 DU

___

ENDURANCE  

Teams of two:

Row 200 cals (split however)

AD 200 cals

Run 1 mile together

A1. Dumbbell side bends, 10-12x3; rest 1 min

A2.  Lateral ball throws, 12x3; rest 1 min

A3.  Bird dogs, 10-12 altx3; rest 1 min

___

SPORT

5 RFT
7 Power Snatches @95/65
7 Thrusters
7 BFB
+
Row 500m for Time
rest 3 min
1:30 Max Cal AD
rest 3 min
3 min Max DU
+
15 min z1