CROSSFIT
A. RDL - 3x5 - rest 2 min
+
For Time
50 DB STO @50/35 R arm
Run 800m
50 DB STO @50/35 L arm
Run 800m
(it doesnt have to be R then L, it could be the other way if you choose)
___
ENDURANCE
(Murph prep)
A1. 4-8 Kipping pull upsx5; rest :30 sec
*sub 4 box assist
A2. 8-16 Push upsx5; rest :30 sec
A3. 16-20 Air squats (perfect form)x5; rest 1 min
+
Run 800 m
rest 3 min
Run 400 m
rest 3 min
x2
___
SPORT
For Time
6 min Cap
15 Power Snatches @155/110
15 Power Cleans @225/155
+
15 Min EMOM all Partner Synchro
1 - 2-4 MU
2 - 8 Alt DB Power Snatches @80/55
3 - rest/switch partners
+
15 Min EMOM all Partner Synchro
1 - 10 CTB
2 - 10 Alt Pistols
3 - rest/switch partners
+
3 RFT
5/5 Single Arm DB STO @80/55
15/12 Cal Assault Bike
3 Rope Climbs @15'
