1/11/16

GPP-

Front squat 3x3 @ 70% 1rm 2 min rests ,

4 rounds each for time

20 calorie airdyne / rower

15 frontsquats 115/75

10 burpees

(2 rounds must be done on the airdyne 2 rounds must be done on the rower order does not matter)

3 min rests between rounds time is total amount of time that it takes

COMP-

5-4-3-2-1 snatch press from the hole (hap) stand up after last rep ,

5 rounds

5 strict pullups

5 kipping pullups

5 chest to bar pullups

8 Thruster 135/95

rest 5 min

10 min to establish max power snatch

 

Published on by crossfit reflexion.