IT'S FRIDAY!!!
Hopefully you have some down time planned for your weekend AFTER your workouts.
Gnome sayin?
CrossFit:
A.
Power Snatch 5 x 2 @ 70%
B.
Power Clean + Power Jerk 5 x 1 + 1 @ 70%
C.
Front Squat 5 x 2 @ 87%
Fitness:
A.
5 Rounds of
3 Back Squat @ 80% of 1RM
3 Pull Ups (Use BB's no bands or as weight as needed)
B. 3 x 5 Double Bell Strict Press (Find your working weight then start counting your sets)
C.
21-15-9
Double Bell Thrusters 25/40# +/-
Row 500m
* Row should be done after you complete each set of 21, 15 & 9
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