Friday 11.9

Friday 11.9

FRIDAY

CrossFit

Strength : Push Jerk
2-2-2-2-2-2, Max PR Day

WOD: Compare to 9/12/2018
4 Rounds
7 Front Squat 135/95
21 Box Jumps 24/20
12 STOH

S: 75/55, Step Ups
L1: 115/75

Rx+: 165/115

 

Sweat

Core Work : 12 Minute AMRAP
Run 600m
then AMRAP
10 Barbell Roll Outs
20 Hollow Rocks
30 Bicycle Situps

Conditioning : 4 Rounds
Run 400m
12 KB Squats 53/35
21 Box Jumps/Step Ups 24/20
15 KB Swings 53/35

 

The Program

1. Strength and WOD

2. 30 Burpee MU for time