19 December

Training Session AM (530a)

A. Mobility/Prep

B. Prehab/Crossover

C. Back Extensions/DB Triplet

D. CrossFit Class

17m To Find Heavy Load

Squat Clean - Hang Squat Clean - 2 Front Squats
*255

Then: 

12m AMRAP:

"Bells"
12 American Swings (1.5)
12 Goblet Squats
12 S/A Push Presses
*8+24

Training Session AM (1030a)

Jiu Jitsu (2 Hours)