Thursday October 19, 2017

26
Mar
Written by admin

Warm-Up:
Airdyne Bike - .5 mile
25 Jumping Jacks
25 Squats
25 Walking Lunges
then
Burgner Warm-up x 10

Strength:
Back Squats
1 X 5 @ 85%
2 X 3 @ 90%
3 X 1 @ 95%
Rest 2-3 minutes between sets

WOD:
4 Rounds for total WORKING time of~
Row 500m
14 Lateral Burpees (over bar)
7 Power Snatches (135/95#)
Rest is 1:1 

2013-03-26

Posted in Crossfit  
 

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