MONDAY CROSSFIT 07/16/18
A. GRIND:
Every 90 seconds, for 18 minutes (4 sets):
Station 1 – Back squat x 5 reps @ 31X1
Station 2 – Handstand hold or FLR on rings x 45 seconds
Station 3 – Supinated-Grip Bent-Over Barbell Row x 6-8 reps @ 2111
FLR = Front Leaning Rest
SPORT:
Every 90 seconds, for 18 minutes (4 sets):
Station 1 – Back Squat x 5 reps @ 31X1
Station 2 – HSPU or HS Walk x :60
Station 3 – muscle-ups x 4-8 reps
GRIND & SPORT
B. With a partner, alternating every 60 seconds, complete:
In 10 minutes
Row for max meters
