03152018

CROSSFIT

Row 500m @85%
Run 400m @85%
Run 400m @90-95%
rest 3-5 min
x4
Record splits on row/run/run. 2nd run should be faster than first
Recover until the effort is repeatable
 

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ENDURANCE

A.  Close grip bench press, 2,2,2,2 sets; rest 2-3 min

+

For time:

20 Thrusters 75/55#

10 CTB pull ups

60 Sit ups

10 CTB pull ups

20 Thrusters 75/55#

+

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