08182018

CROSSFIT

A. Split jerk, 2,2,2,2; rest 2 min

+

6-10 HSPU (Open standards) sub to pike or heavy Dumbbell/Kettlebell press

6-12 CTB pull ups, sub ring rows

 6-10 Alt pistols

rest 1:30

x4

+

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, 14-18x3; rest 1 min

+

3 RFT:

8 Dips

14 Thrusters 75/55#

24 Cal AD

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Biathlon prep

For time: (Hard effort)

Row 2400 m

Run 1.5 miles