02012018

CROSSFIT

30 MU for Time w/ 15 min cap

OR

50 HSPU for Time w/ 15 min cap

OR

DB Seated Curl to Press - 3x15 - rest 1:30

*Move to a different group than last week or progress the curl and press weight from last week

+

10 Min EMOM

3-7 CTB

*sub 3-7 Kipping Pull Ups

*sub 7 tough Lying CTB Barbell Rows

+

3 Min AMRAP

Burpee Box Jump Overs @24/20

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ENDURANCE  

A. Squat clean, build to a tough single (20 min)

+

12 min amrap:

4 Strict pull ups or 2 bar muscle ups *sub kneeling

8 Hang power clean 155#/105#

24/18 Cal AD

Banded lat, tricep and trap stretch

Lateral X band walks, 10 in each directionx2

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SPORT

OFF