Friday

CrossFit

Friday

a) Back Squat

5x3 work to nice do-able heavy

(same tech as last week smooth)


18 min Clock

3rnds Capped at 0- 9mins

30 Deadlifts LLD No heavier 95/65

30 BoxJumps

9-11 Rest

11-18min


3 Rounds or Capped at 18

12 Thrusters

12 Pullups




CF Performance

*No Class just stretch

R|O|M|W|O|D

Fitness Fridays 6:30pm

PAIR UP!

1000m Ski

100 Pushups

1000m Ski

100 Jump Lunges

50 Cal ABike

100 Ab Mat Sit Ups

100m Run