November 28, 2017

CrossFit: 

Warmup:
3rds
:20 Nose to Wall HS Hold/3 :05 with :03 eccentric
15 Air Squats
10 Scap Depressions
4 Broad Jumps

Strength:
10 min Alternating EMOM
Even: Strict Pullup
Odd: HSPU

WOD:
“Fight Gone Badâ€
3 x 1min at each station followed by 1min rest
Wall Balls (20/14)
Hang Power Clean (75#)
Box Jumps (20″)
Push Press (75#)
Row (Calories)

BodyFit: 169

Warmup:
3rds
:20 Nose to Wall HS Hold/3 :05 with :03 eccentric
15 Air Squats
10 Scap Depressions
4 Broad Jumps

“Fight Gone Bad”
3 x 1min at each station followed by 1min rest
Wall Balls (20/14)
Hang Power Clean (75#)
Box Jumps (20″)
Push Press (75#)
Row (Calories)