11102018

CROSSFIT

Teams of 3:

24 min amrap: (one working at a time)

9 Rope climbs

60 Burpees to a 45# plate

60 Alternating dumbbell snatch 50#/35#

Run 400 m together one person carrying a 25# plate

+

A.Dumbbell side bends, 10 each sidex3; rest :30 sec between sides

ENDURANCE

A.  Single sided bottoms up kettlebell press, 8-10x4; rest 1 min between sides

Run 800 m

20 Ring rows

20 GHD hip extensions (no weight)

20 Lemon squeezers or Toes to bar

20 Alt med ball over the shoulder 45#

Run 800 m

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BIATHLON PREP

@75-80% perceived effort: (last long session)

Row 5k (Women), Row 7k Men

Run 4 miles