04282018

CROSSFIT

A. Push jerk, 3x3; rest 2 min

B.  Split jerk, 5 singles (moderate loads/no misses); rest as needed

+

3 RFT:

12 Burpee box jump overs 24/20

24 Sit ups

40 Du's or 1 min of attempts

+

B.  Dumbbell side bends, 10x3; rest as needed

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ENDURANCE

5 RFT:

Run 400 m

 6-10 pull-ups (sub 8 banded)

8-16 push ups   

or

Run 1 mile@80%, easy run 5 min, Run 800 m@85%, 3 min easy run, Run 400 m@90%

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