10 January

AM Training Session (515a)

A1. 1,250 Bike or 400m No Leg Ski
A2. 15 Back Extensions
A3. 20 GHD Sit-Ups
Rest 2m, x2

B1. 1,250 Bike or 400m No Leg Ski
B2. DB DL - Shrug - DL Triplet (60#)
B3. BB Shrugs
Rest 2m, x3

C1. 1,250 Bike or 400m No Leg Ski
C2. Bis
Rest 2m, x2

D. Crossover

E. Mobility

PM Training Session (130p)
*CROSSFIT NORTHLAKE WEST

A. BUILD TO A HEAVY CLEAN AND JERK
*235/255/275 (POWER)

B. WOD: Fight or Flight

AMRAP: 20mins

20 WB (20/14)

20 Hang Pwr Cleans (95/65)

20 Box Jumps

20 Front Squats

20 Cal Row

3+8 CAL ROW

C. SKULL CRUSHERS + FLOOR PRESS