Friday 4.5 : “Christine”

FRIDAY
CrossFit
C

Strength: Push Jerk
2-2-2-1-1-1-1

WOD: “Christine”
3 Rounds
Row 500m
12 DL @ BW
21 Box Jumps 24/20

S: 50% BW, Step Ups
L1: 75% BW
Rx+: 315/205


Sweat
Core: 5 Rounds
10 RDL w DB or KB, 5/5
30 Russian Twists, 15/15
20s L Sit Hang
10 Push-ups

Conditioning: 15m AMRAP
Row 500m
20 KB Swings 53/35
10 Box Jump Overs 24/20


The Program
1. Strength and WOD

2. 10m AMRAP
3 Rope Climbs
12 GHD Situps
rest :30
then Rest 2:00 after 10m then
EMOM 8m : 3 Power Clean + 3 Front Squat, heaviest able


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