Join us at Friday Night Lights each week at CrossFit Free. Everyone’s welcome!
De load – into 17.1
ALL:
A. Hang SqT snatch -60% x 2 reps x emom x 7-8 min
B. Push Jerk – heavy single – with controlled feet and positioning ; force nothing
C. Choose 1. Work rythym
And open standards
3 x 15 tng ub hspu
4 x10 tng ub hspu
7 x 5 tng ub hspu
Rest / recover between
D. Hard Effort sustainable throughout
50 cal bike
40 cal row
30 burpee db up and over box 50’s / 35’s
40 cal row
50 cal bike
Rest 3 min
15 man makers
Into 7-10 min of dynamic work
E. Bike recovery work