12062018

CROSSFIT

A. Bench press, 4,4,2,2; rest 2-3 min

+

6-10 HSPU 45/25#

6-10 Toes to bar

2 min max cal row

rest 2 min

x4 (score is total number of calories and total time)

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ENDURANCE

A. Deadlift, 4,4,2,2; rest 2-3 min

8 min amrap:

2 Dumbbell hang power clean and jerk (moderate loads/2 each arm)

4 CTB pull ups

4 Dumbbell hang power clean and jerk

4 CTB pull ups

6 Dumbbell hang power clean and jerk

4 CTB pull ups

+

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