TUESDAY CROSSFIT 10/09/18
Warm-up
7 minutes
:60 work
:30 rest
backwards sled drag (pull holding handles)
banded pull through
single leg bridge on bench, (:30 ea.)
barbell good morning
single arm farmer’s carry, 100 m (50 m each arm)
SPORT:
A. Power Clean (5 x 2 @ 70%)
pause below the knee
B.
15 power cleans, 165#/105#
30 burpees over the bar
45 calorie row
30 burpees over the bar
15 power cleans
12 minute time cap
RX+, 185#/115#
GRIND:
A. GRIND: Sumo Deadlift (4 x 8)
B. 4 rounds:
10 dual db or kb cleans
10 burpee db/kb box step overs
20 ab mat sit ups
12 minute cap
