Wednesday, November 14th 2018

Crossfit

A) For time:

Run 400m

50 slamballs (40-50/20-30lb)

Run 400m

40 pullups

Run 400m

30 power cleans (115/75lb)

Run 400m

20 push press

Run 400m

10 oh squats

* if smoke is still bad sub 1000m/900m bike for run

*25 minute time cap

B) In a 10 minute time cap try to accumulate 40 bar dips and 40 ring rows in as many sets as needed. Emphasize quality and full range of motion.

Tags: