CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – CrossFit
Warm-up (No Measure)
SMACK!
https://www.youtube.com/watch?v=4-ZraI7u8vo
Front Squat (5 x 6)
Empty Bar-60-65-70-75
E2M for 20 Min, alternate with 10 Kroc rows per side.
https://www.youtube.com/watch?v=SAMcarbfywA
https://www.t-nation.com/training/kroc-rows-101
Third Degree (Time)
21, 15 & 9 reps of:
Thrusters 75/53
Bar Touch Burpees
Pull Ups
RX+ 50/35# DBs, Chest to bar
10 minute time limit
Wiseman Supplement 5 (No Measure)
Spend 5 minutes working on hip mobility while lying on your back.
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