03062018

CROSSFIT

A1. Push Press - 5x3 - rest 1 min
A2. Weighted Pull Up - 5x3 - rest 1 min
*sub Pendlay Rows - 5x7 - rest 1 min
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For Time
30 Burpees to a 6" target
30 TTB
30 Pull Ups
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B1. Hang From Pull Up Bar (try and do single arm hang for :15/:15 if possible) - 3x:30 - rest :20
B2. Floor Angels w/ back flat on the floor - 3x5 @2121 - rest as needed

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ENDURANCE

A.  Above the knee power clean, below the knee power cleanx4 complexes up to 80% 1RM; rest 1:30

B.  Deadlift 4,4,2,2; rest 2 min

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8 min AMRAP:

10 Burpees

10 KBS 53#/35#

10 Cal Row or Bike

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:30 sec couch

:20 sec supine twist

:20 sec legs extended on the wall hold

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SPORT

A. Split Jerk - Build to a Moderately Tough Single

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Row 500m @85%

50 ft HS Walk

rest 2 min

x3

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For Time

50 HSPU

rest 2 min

For Time

50 CTB

rest 2 min

For Time

20 MU

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20 min z1

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20 min mobility