02052018

CROSSFIT

A. Front Squat - Build to a 1 RM

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11 Min AMRAP

40 Wall Balls @20 to 10/14 to 9

20 Alt DB Snatches @50/35

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B1. Hip CARs - 3x3 slow controlled reps in each direction - rest :30

B2. Squat Hold - 3x1:00 - rest 1:00

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ENDURANCE 

 A. Back squat, build to a max

"Fran"

21-15-9

Thrusters 95#/65#

Pull ups

Foam roll lats/thoracic

C1. 10 Band pull apartsx3; rest :30 sec

C2.  :20-:40 sec static ring or matador holdx3; rest 1 min

C3.  6-8 Bulgarian Split squatsx3; rest 1 min between sides

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SPORT

A. Squat Snatch - 18 Reps @80% of 1 RM for Time

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Row 2k for Time

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10 min z1