02142018

CROSSFIT

A. Front Squat - 7x5 - rest 1:00 - moderate weight/perfect positions

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12 Min AMRAP @85%

10 Thrusters @75/55

30 DU

10 Wall Balls @20 to 10/14 to 9

30 DU

 

focus on breathing while working

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ENDURANCE

Teams of two: (alternate every round)

10 RFT:

Row 350

25 Du's or 50 Singles

then:

Run 800 together

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SPORT

A. 2 Arm DB OH Lunge - Feel this out in 25 foot sections

- start light and play with hand placement on DB and shoulder positions

- work your way up to 50-35 lbs

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20 Min EMOM

1 - 10 Thrusters

2 - 45 DU

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20 min z1