Thursday, 072116


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 

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