07192018

CROSSFIT

A.  Bar muscle up tech work, 12 min

- sub Ring or Matador dips, 5-6x4; rest 2 min

+

10 min amrap:

10 STO 135#/95#

12 Bar facing burpees

60 Du's

+

Banded lat stretch

Banded tricep stretch 

___

ENDURANCE

A.  Kipping/bar muscle up tech work

*sub Dumbbell pull overs, 8-10x4; rest 2 min

+

@70%:

12 min amrap:

10 Squat clean  115#/75#

10-16 Push ups

20 Sit ups

+

B.  L-Sit on the rings, :15-:30 secx4; rest 1 min

___