4 December

Training Session AM (530a)

A. Mobility/Prep

B. Crossover

C. DB Triplet

D. Tib Raises

E. CrossFit Class

Every 4m For 16m
20 Cal Row
12/9/6/3 Deadlifts
*205/235/265/295
*Deadstop

+

16m Amrap:
"Rowan County"
100m Row
1 Over The Bar burpee
1 Power Clean
200m Row - 2 - 2
300m Row - 3 - 3
etc. 
*6+5 (500m Row)


Training Session AM (1030a)

Jiu Jitsu (2 Hours)