10272018

CROSSFIT

(Week 4)

A.Rope climb tech work, 12 min

+

(Teams of two/split evenly):

2RFT:

40 Thrusters 95/65

24 Ball slams

24 CTB pull-ups

40 Cal Assault/Rogue

+

: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

10 min amrap:

10 Power clean 135/95#

8 Ring dips

24 Sit ups

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BIATHLON PREP

@75-80% perceived effort:

Row 4k

Run 3 miles