04062018

CROSSFIT

A. Push Jerk - Build to a Max
+
For Time w/ a 10 min cap
25 DU
15 Front Squats @135/95 (from the floor)
50 DU
10 Front Squats @185/135
75 DU
5 Front Squat @225/155
100 DU
100 Wall Balls @20/14
 

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ENDURANCE

OFF

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SPORT

6 RFT
100 DU
5 Front Squats @225/155
+
2 Person Teams
100 Single Arm DB OHS @50/35 - alternate arms and partners every 10 reps
200 Over the DB Burpee - alternate every 20 reps
*in both movements partners should be switching with a hand slap
*Move the DB to a marker after both athletes have completed a round
+
20 min AMRAP
Run 400m
10 MU
Row 500m
10 Bar MU
AB 1k
10 Strict HSPU @new standard