12132018

CROSSFIT

A. Bench press, 3,3,3,3; rest 2-3 min

+

3 RFT:

8-16 HSPU 45/25#

8-16 CTB pull ups or 8 Bar muscle ups

8-16 Vups  

:20 sec thoracic opener

Banded tricep stretch

Banded trap stretch

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ENDURANCE

A. Deadlift, 3,3,3,3; rest 2-3 min

+

10 min amrap:

10 Box jumps 24/20

10 DB STO 45/25# 

8 Power clean 155/105# 

+

B.  Elbow on knee external rotations, 6-8x3; rest 1 min between sets