Team CrossFit Free
Regionals Ind:
prep & Recovery
Competition / Performance:
A. Snatch – 5rm below knee + 2×3@80% of what you hit for 5 today
B. Back squat – 4×10 ascending ; starting at 70%
C. “DT”
D. Assistance Work:
1. Strict Hspu – 1″ deficit – 5×5
2. 3 rds of 18 Ghd Situps, 7-10 strict t2b, 25 pvc dislocates.
3. 10 min of Scap work