03082018

CROSSFIT

Row 500m @85%
Run 400m @85%
Run 400m @90-95%
rest 3-5 min
x3
Record splits on row/run/run. 2nd run should be faster than first
Recover until the effort is repeatable
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2 Min Max Cal AB

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ENDURANCE

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

+

For time:

50 Box jumps 24/20"

40 Dumbbell push press 45/25#

30 Dumbbell front rack squats 45/25#

20 V ups or Toes to bar

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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