Friday 5.31 : That Friday Feelin’

Friday 5.31 : That Friday Feelin’

FRIDAY
CrossFit

Strength: Split Jerk
1-1-1-1-1-1

WOD: 9M amrap
4 Hang Squat Clean 115/75
8 HSPU

S: 75/55, Push-ups
L1: 95/65, Ring Dips
Rx+: UB HSPU (restart @ 0 if broken up), 185/135

Sweat
Core: 3:00 ME Forearm Plank
Rest 1:00
2:00 ME Hollow Rocks
rest 1:00
1:00 Lemons
rest 30s
2:00 Burpees
rest 1:00
3:00 5 Air Squat + 5 Push-ups + 5 Situps AMRAP

Conditioning: 9m AMRAP
4 Kb sdlhp
8 KB Swing
12 Air squat
Rest 20s
12 Air Squat
8 Kb swing
4 SDLHP
rest 20s

Once @ 9m then rest 3m then:

8m AMRAP
Run 200m
8 Burpees
– rest 40s

The Program
1. Strength and WOD

2. 6 Rounds
5 Muscle Ups
20/15 Cal AB
– rest 1:30