Monday, December 5, 2016

4
Dec

Monday, December 5, 2016

CROSSFIT

Skill –

10 Min EMOM

Strict Pull-ups

Strength –

Bench Press

10 @ 60%

8 @ 70%

6 @ 75%

4 @ 80%

4 @ 85%

Max Effort @ 50%

WOD –

“Fran”

21-15-9

Thristers (95/65)

Pull-Ups

 

METABOLIC

2 – 12 minute AMRAP

1000m row

40 lunges

30 situps

20 kbs

10 burpees

3 minute rest between