Friday 11.8

FRIDAY
CrossFit

Strength: Bench Press
5-5-3-3-2-1

WOD: 3 Rounds
15 Broad Jumps 4′
15 Sumo DL High Pull 53/35
15 Box Step Ups 24/20
15 Goblet Squats
THEN
35/28 Cal AB

S: 35/26, 10 Reps
L1:10 Reps
Rx+: 70/53, step ups with KB

Sweat
Core: 5 Rounds
10 KB Sumo DL High Pull 53/35
10 Weighted Situps, 35/25 Plate @ Chest
20 Russian Twists w MB 24/20
10 MB Thrusters
rest 45s

Conditioning: 12m AMRAP
5 Broad Jumps
10 Box Step Ups 24.20
15 Goblet Squats
20/15 Cal Row

The Program
1. Strength and WOD

2. 7 Rounds
3 Squat Snatch 175/125
3 Wall Climbs
12 GHD Situps
12 GHD Hip Extensions

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