Thursday October 17, 2019

01
Aug
Written by Zach

Warm up
Row 500m or Run 400m or Bike 1 mile
10 reps of CFT warmup
1 min Bowler stretch w/10 turn arounds

Strenght
Build up to Heavy Thrusters
In 5 attemps - Not a max
Do 5 Box Jumps between trusters

Wod
31 Heros
31 Min AMRAP
8 Thrusters 155/105
6 Rope Climbs 3:1
11 Box Jumps 30/24
One Partner does work, while other partner
runs while holding a 45/35 plate/sandbag (400m)
-24

2013-08-01

Posted in Crossfit  
 

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