09292018

CROSSFIT

(Week 8/Deload)

Teams of two: (split however)

20 min amrap:

20 CTB pull ups (Sub banded)

20 Barbell front squat 125/85#

20 HSPU (Open standards)

40 Cal Row

+

A.30-20-10 Sit ups

+

:30 sec couch

Banded tricep stretch

Banded trap stretch

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ENDURANCE

A. CTB pull ups, 2-3 unbroken EMOM for 10 min or Bar muscle ups 1-2 EMOM for 10 min

Sub- Accumulate 12-16 Strict pull ups, assisted or banded

+

4 RFT:

10 Single side dumbbell clean and jerk (5 each side/challenging load with good form)

15 Sit ups

Run 400 m

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BIATHLON PREP

@Race pace:

Run 3 miles

Row 3k