12292018

CROSSFIT 

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

+

15 min amrap:

Run 400 m

10 Power snatch 115/75# 

10 Toes to bar

+

Foam roll glutes

+

:20 sec Seated legs extended stretch 

5 Table tops

x2

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ENDURANCE

A1. Front raises, 8-10x3; rest 1 min

A2. Lateral raises, 8-10x3; rest 1 min

+

For time:

Run 1 mile

50 Cal bike 

30 Pull ups or ring rows

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Row Prep

Row 350 m@ a hard effort

rest 2 min

x6

rest 5 min between 3/4