08112018

CROSSFIT

A. Split jerk, 2 EMOM for 8 min (light/moderate loads)

+

Teams of two: (reps split evenly)

120 Assault bike

80 Burpees to a 25# plate

60 CTB pull ups

40 Alternating pistols

+

B.  30-20-10 Sit ups

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ENDURANCE

A. Bicep curls (single sided), 8-10x3; rest 1 min between sets

B.  Weighted russian twist, 12-16 altx3; rest 1 min

+

6-8 Dips

8 Toes to bar or V ups

Run 400 m

rest 2 min

x4

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Biathlon prep

For time:

Row 2k

Run 1 mile

rest 5 min

x2