Tuesday October 17, 2017

02
Apr
Written by admin

Warm-Up:
.5 mile Airdyne Bike
15 Jumping Jacks
15 Squats
15 Push-ups
15 Pull-Ups
then for time~
Row 250m

Strength:
Every 30 seconds for 4 minutes:
1Clean & Jerk (full) @ 80%
then, when the clock hits 5:00- 3:00 to complete:
3 X ME UB (unbroken) Clean & Jerks @ 75%

WOD:

3 RFT~
15/9 Strict HSPU (15 is for men/9 is for women)
40 jumping lunges
15 Pull-ups
-then (no rest)-
NOT for time:
25 UB GHD Sit-ups
ME Kipping HSPU
25 UB GHD Sit-ups

IMG_1657

2013-04-02

Posted in Crossfit  
 

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