03012018

CROSSFIT

Run 400m @85%

Row 500m @85%

Rest 2 min

x5

try and hold same run and row splits from last week

+

Teams of 2 for 2 scores

For Time 60 Burpees - alt every 5 w/ a hand slap

right in to

For Time 100 Cal Row - alt every 25

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ENDURANCE

A.  Close grip bench press, 4x4 sets; rest 2 min

+

12 min AMRAP:

10 Thrusters 95/65#

12 CTB pull ups

16 Sit ups or 8 TTB

+

B1.  Waiters carry (perfect positions) :20 sec per sidex3; rest :20 sec

B2.  Weighted plank, :30 secx3; rest 1 min

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SPORT

OFF