COMPLETE
*Time are based on our training at CrossFit Free and competitors times. Change that accordingly TJ your schedule.
7a : EMOM x 40
Min 1: 15/12 cal row / Echo bike (alternate)
Min 2: 15 wall balls
Min 3: 12 bar facing burpees
Min 4: 5 Weighted Pullups
@9:30a
A. OHS : Heavy triple + Heavy Single for the day
B. 5 rds
750m Row
15 strict HSPU
15 DB burpee Clean 50/35’s
60′ DB Front Rack Lunge (30′ out, 30′ back)
rest :90 between rds
C. Bent over Barbell Row
5 sets of 6 – 8 HEAVY reps
D. DB Seated OH Tricep Extension 5 sets of 8-10
Afternoon: Track Session