Friday's 7:15am class taking on Six rounds for time of
10 BB Back Squats @ 65/95#
10 Push Press @ 65/95#
10 Pull Ups
10 Kettle bell swings 30/50#
"It felt good until round three"
CrossFit:
A.
OHS 2-2-2-2
FS 2-2-2-2
BS 2-2-2-2
Athletes have four sets of two reps of each of the above exercises. Once you add weight to your first OHS consider that your first set. Athletes should add weight to every set you complete. If you fail a lift you may repeat it but only once for each of the squat sequences.
B.
3 RFT
5 Muscle Ups
50 DU's
10 T2B
5 HSPU @ 3x25# & 3x45# as deficit/side
Fitness:
A.
5 Rounds of
Back Squats @ 85-90% 2-2-2-2-2
Alternate DB back lunges (build to appropriate weight)
B.
3 RFT
5 Ring Dips
30 DU's
10 Hanging leg raise with beat swing
5 DB Push Press 30/50#
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