09172018

CROSSFIT 

(Week 7/Mixed) 

A. Clean and jerk, 8 singles (no misses); rest as needed

4RFT: 

10 Alt Dumbbell snatch 50/35#  (from the floor)

10 Vups

Run 400 m

:30 sec couch stretch

Three way banded hamstring stretch  

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ENDURANCE

(Deload) 

A. Back rack alternating reverse lunges, 10x3; rest 2 min

6-8 CTB pull ups or banded pull ups

10 Front squats 115/75# 

rest 1:30

x4

:30 sec half pigeon

10 Band pull aparts

x3