"Dear diary, today I lifted all the weights with all the people.
It was a good day..."
Sam making gains and writing them down...
CrossFit:
A.
20 Min Build
3 OHS from the rack
B.
7 Min AMRAP
10 HSPU @ 25/45#
10 Front Squats 85/115#
10 Ring Dips
Fitness:
A.
15 Min Circuit
Sled Pull (load it up)
10 KBS (heavy)
8 Push Ups
6 Shoot throughs (paralettes or boxes)
4 Pistols or single leg squats to a box
2 Wall Walks
B.
7 Min AMRAP (one bell @ 35/50#)
10 KB Push Press (5/arm)
10 Goblet Squats (single bell)
10 Ring/Box Dips
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