Friday, January 11th 2019

Crossfit

A) For quality:

10-8-6-4-2

Strict HSPU

Strict toes to bar

After each round 100ft double kb overhead walk

*Scale strict HSPU to box HSPU

*Add deficit to strict HSPU if 30 reps is not challenging

B) 3 rounds for time of:

Row 500m

20 lateral hops over erg

10 overhead squats (155/105lb)

*If no rowers available bike erg 950m

*16 minute cap

Rx-Plus

185/135lb

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