Thanx to CrossFit Southbay for having us!
All:
Thursday – Active (structured) recovery
A. 10 min Bike – :30 hard / :30 easy
B. NFT
4 rds of , 5 strict pullups , 10 push-ups , 15 air squats
Into 3 rds of
2-3 strict muscle ups
6-9 strict ring dips
12 burpee box jump overs (20″)
C. AMRAP 20
400m run @60% *working running technique
15 cal bike – legs only and smooth consistent pace