8/11/17

Warm-up

20 calorie row or airdyne
5 deadlifts 95/65
5 ab mat situps

Deadlift (65%x5x8 ; 2 min rests )

Metcon (Time)

5 rounds
12 power cleans 115/75
12 oh single kb box step ups (6 per leg) 35/26

ITASA

5x20 seconds activated shoulder hold; 60 seconds rest

5x3 bar pulls # 3011 ; 2 min rest

3x3 negative pullups @ 3011 ; 2 min rest

5x20 seconds activated shoulder hold ; 60 seconds rest

Accumulate 3 minutes of hollow hold

Published on by crossfit reflexion.