FRIDAY CROSSFIT 10/12/18
GRIND:
A1. Single Arm Dumbell Press (3 x 8-10 each arm)
A2. Single Arm Upright Row (3 x 8-10 each arm)
B. 4 rounds
In 3 minutes:
run 400 meters
r1,r2-max reps of wall ball shots in remaining time
r3,r4- max reps of bbjo in remaining time
rest 2 minutes
Optional substitutions-
alternating db snatch
kb swings
sit-ups
slam balls
SPORT:
A. Push Press (5RM)
B. 4 rounds
In 3 minutes:
run 400 meters
r1,r2-max reps of hspu in remaining time
r3,r4- max reps of muscle ups in remaining time
rest 2 minutes
