03192018

CROSSFIT

A. Squat Snatch - Build to a Tough Single in 15 min
+
1 Rep E2MOM for 20 min @90% of A
+
5 Min AMRAP
5 TnG Power Cleans @135/95
3 Bar Facing Burpees
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B1. 3 Way Banded Stretch - 3x:30 hold in each direction - rest :30
B2. PVC OHS @2221 - 3x5 - rest as needed

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SPORT

Retest 18.4

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Those not retesting

A. Push Press - 3x5 - rest 2 min

B. HSPU w/ new Standards - 4x10-15 - rest 1:30

B. Back Squat (if back allows it) - 3x5 - rest 2 min

C. Single Leg RDL - 3x10-12 - rest 1 min b/w legs

+

10 Min AMRAP

30 BJ @24/20

15 Bar Facing Burpees

5 Squat Snatches @115/75