#teamcrossfitfree getting some time in with the worm
Regionals:
Transitional Sunday
A. 10 muscle ups + 750m row; rest 4 min x 2
B. Strict muscle up – 20 reps afap
C. Burpee broad jump into triple forward bounding, build on height
D.
10 min row @85%
10 min @:30 hard :30 easy
10 min row @65-70%
20 min row @85%. (Hard but sustainable efforts)
E. Crossover symmetry and shoulder recovery work
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2018:
Rest / Recover