Main – CrossFit
Warm-up
Start at 10:00 after.
Hit a set every 1:30
—————-
10 @ 30%
8 @ 40%
6 @ 50%
4 @ 60%
2 @ 70%
1 @ 80%
Weightlifting
A): Overhead Squat (1-1-1-1-1-1-1; E3M)
Build to a max for the day
B): Weighted Pull-ups (1-1-1-1-1-1-1; E2M)
Build to a max for the day
Metcon
Metcon (8 Rounds for calories)
Row Sprints:
8 Sets
:30 on: :30 off
Last week of this. Go hard and kick some ass!
Skill
If you are interested in the OLY skill work, ask.
Metcon (Time)
E3M x 5 Rds:
20 Wall Ball
10 T2B
Rope Climb (2-2-2-2-2)
Metcon (Distance)
15:00
Sled push @ 135/95#