Yay for Saturday’s. Join us every Sat at CrossFit Free; 10am we kick off competition training.
#
A1. Bench Press – 5×5
A2. BO BB rows – ss w/ each bench set heavy 5 reps
B. Afap
200 double unders
50 ghd sit-ups
50 Russian KB swings 70/53
100 double unders
Rest 5 min
120′ hs walk – (30′ sections)
60 wall balls
30 burpees to 6″ target
#
BECOMPLETE:
5 rds – NFT
5-7 weighted strict Pullups or bw
10 Russian dips (pbars or stack boxes-forearms and pop up) – those who can do weighted,do it
20 hollow rocks
60′ each arm waiters carry
+
4 x 12 weighted ghd back extensions
+
Crossover symmetry Recovery protocol