12272018

CROSSFIT

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

+

For time: (18 min cap):

20 HSPU 45/25#

30 Box jumps 24/20

40 CTB pull ups

50 Cal bike or Row

:20 sec thoracic opener

Banded tricep stretch

Banded trap stretch

Banded lat stretch

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ENDURANCE

A. Deadlift, 2,2,1,1; rest 3 min

+

3RFT:

12 Alternating dumbbell snatch 45-25#

14 Burpees

24 Sit ups

+

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