Thursday

THURSDAY

CrossFit

Strength : Bench and Row
EMOM 16m
O: Row for 30s AFAP, goal is accumulated meters
E: 3 Bench Press, heaviest able

WOD : 21-15-9
Wall Ball 20/14
KB Sumo DL High Pull 53/35
Burpees

S: 35/26 eye high
L1: 35/26 overhead

Rx+: 70/53

 

Strong

Lift : Split Jerk
1-1-1-1-1-1, done E75s

Accessory : Bench Press
3-3-3-3-3

Conditioning : 21-15-9
Wall Ball 20/14
KB Swing 53/35
Burpees
– 3 medium-heavy STOH after each round

 

The Program : Rest