17 September

Training Session (7a)

A. Back Squats; 5x3 @ 32X1
*185/215/245/275/295

B. Jump Squats; 1 U/B Set
*17 @ 135#

C. CrossFit TeamWOD Test

WITH A TEAM OF 3-4 PEOPLE: 50 CAL BIKE 50 CAL ROW 50 BAR FACING BURPEES BIG LAP SB RUN 40 CAL BIKE 40 CAL ROW 40 CLEAN AND JERKS (135/85) BIG LAP SB RUN 30 CAL BIKE 30 CAL ROW 30 MB OVER THE RIG (50/30) BIG LAP SB RUN 20 CAL BIKE 20 CAL ROW 20 SDLHP 300M SB RUN 10 CAL BIKE 10 CAL ROW 10 SYNCHRO BFB (TEAM) BIG LAP SB RUN (50/30) *24:50 1. LADIES CALS ARE 35/25/15/10/5 2. BREAK UP BIKE/ROW CALS AS NEEDED.