Monday, October 15, 2018

14
Oct

Monday, October 15, 2018

CROSSFIT 

Skill

Fix Front Rack
-Bar Smash-

Strength

Front Squat

2-3 x 12 @ 50%
1 Max Effort Set (20 max)

WOD

For Time – (7 Min Cap)

30 – 24 – 18
Wall Balls
15 – 12 – 9
Toes 2 Bar

L1: 30/20, T2B
L2: 20/14, T2B
L3: 14/10, K2E
L4: 10/6, KT90 or T2R

 

BOOTCAMP

Skill

Tire Flips

WOD

6 Rounds – 3:30 Work/30 Sec Rest

100m Farmer carry
50 Singles
Max Effort – Tire Flips

 

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