Wed, 060816


The young studs of #teamcrossfitfree


Competiton / Performance: 

A. Front SqT – 5RM with 3 second pause eaxh rep + 2×5@90% w/ pause 

B. AMRAP 15

9 box jumps 24/20 *step down 

12 shoulder to oh 115/83

15 t2b

C. 10 – 15 min row :30/:30
D. Assistance work: NFT 

1. 10 min of strict muscle up work

2. 5 min of Scap and stretching from part 1

3. 4 X 15-20 Ghd Situps 

4. Positional work ; athletes weakness 

3 thoughts on “Wed, 060816”

  1. mickey kilmartin

    Was feeling all kinds of tired today for some reason. Legs had no juice.

    250 Fs across
    Metcon forced myself to go unbroken on all sets no matter what
    8+27

    Row done

    Accessory work done

  2. Just had time for the workout today.. 8+4
    Will add in squats and row tomorrow along with some running!

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