FRIDAY

 Come at me bro...

Come at me bro...

*CrossFit Health

Friday

Warm Up>

a) Back Squat

2x5 @55% 65%

5/3/1 @ 75/85/90

Capped at 10 minutes

5-10-15-20-25-30

Power Cleans 135/95

30-25-20-15-10-5

Hindu's

Tabata

H/Rock + Superman

*CrossFit Performance

Friday

Complex 6 rounds

1 power clean

1 hang power clean

1 front squat

1 push jerk

"Jackie on Juice"

2000 meter row

50 Thrusters 95/65

30 Chest 2 Bars

slow 4 rounds

DB S/Arms Rows 6/6 reps

12 Hindu's

12 Hollow Rocks

12 SL Deadlifts 24/16