06022018

CROSSFIT

A.  Hang squat clean, 3,3,3,3; rest 2 min

+

12 min amrap:

12 Squat snatch 115/75#

80 Du's

12 Squat clean 135/95#

80 Du's

12 Deadlift 185/145#

80 Du's

+

Three way banded hamstring stretch

Supine twist :20 sec per side

:30 sec couch stretch

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ENDURANCE

A.  Weighted reverse back rack lunges, 10 totalx3; rest 2 minx4

B1.  Leg lowers, 10x3; rest :30 sec

B2.  Dumbbell side bends, 10x3; rest 1 min

+

Row 500 m

Run 400 m

rest 2 min

x3

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