9/5/17

Warm-up

200 meter row or run then
3 rounds
8 wall balls
5 burpees

Back Squat (65%x2, 72.5%x2, 77.5%x4x5 ; 2 min rests)

Metcon (Time)

35 thruster buy in
then
5 rounds of
25 lateral bar hops
15 chest to bar pullups
35 thruster cash out

22 min time cap

ITASA

Mobility –

2 min couch stretch per leg

2 min calve stretch per leg

5 attempts at a wall squat

Published on by crossfit reflexion.