04072018

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'