04132018

CROSSFIT

A. High Hang Squat Clean x3/Above the Knee Squat Clean x3/Below the Knee Squat Clean x3 - complex x3 - rest 2 min
B. Russian Double KB Swing - 3x10-15 - rest 1 min
+
Run 400m @85%
:30 Goblet Squat hold immediately focused on breathing
rest 1:00
x4

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ENDURANCE

OFF

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SPORT

3 RFT
12 min Cap
15 Burpee BJ Overs @24/20
10 DL @185/135
5 OHS @185/135
+
4 Person Teams
For Time
20 min cap
100 DB OHS @80/55 -alt every 5 reps - switch arms every rotation
100 Strict HSPU - 2 teammates in HS Hold while working - use new HSPU standard
100 CTB - 2 teammates in Hang
+
20 min AMRAP
Row for Meters
5 OTR Burpee OTM