THURSDAY

*CrossFit Health

Thursday

Warm up then wod

Wod First

For Time: Cap 15mins

400m Run

21 Thrusters Empty barbell

21 Pullups

21 Thrusters 95/65

15 Chest to Bar Pullups

21 Thrusters 95/65

09 Bar Muscle Ups

400m Run

 

RomWod 15mins

5 min Saddle

5 min Lizzard L / R

5 min Tspine Twist


 

*CrossFit Performance

Thursday

a) Snatch

6x2 Build to Reset heavy 2

b) 3 Rounds EMOM

1) 5-10 Bar Muscle Ups

2) Max DB Box Step Over 22.5/15

3) Max DB Power Clean

4) Rest

c) Acc x 3

12 Windmills 6/6

12 KB Cosaks

12 Banded Swings

12 KB SL Deadlifts

12 GHD