10202018

CROSSFIT

(Week 3)

A.Rope climb tech work, 12 min

+

For time: 

40 Burpees to a 45# plate 

30 Lemon squeezers

30 Pullups (sub Ring rows)

40 Cal Assault 

+

:30 sec couch

Banded tricep stretch

Banded trap stretch

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ENDURANCE

A.  Single sided bottoms up kettlebell press, 8-10x3; rest 1 min between sides

B. Accumulate 14 total (7 each side) Turkish getups not for time but quality

2 RFT:

12 Clean and jerk 125/85# 

14 Over the bar burpees

16 Cal row

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BIATHLON PREP

@75-80% perceived effort:

Row 3k

Run 2.5 miles