03222018

CROSSFIT

Row 2k @85% - record 500m splits
rest 3 min
Run 1 mile @85% - record 400m splits
rest 3 min
For Time
Row 500m
Run 400m

___

ENDURANCE

A.  Close grip bench press, 2,2,1,1; rest 2-3 min

+

For time:

50 Burpees

40 Thrusters 75/55#

30 CTB pull ups

20 Front rack alt lunges 75/55 (10 each leg)

+

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

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

___

SPORT

OFF