January 13, 2020

QuickFit

Warm Up:
2 rds – 5:00 cap
:30 Row
10 DB Thrusters (build to working weight)
10 Pull up Progression

WOD:
3rds
500m Row
25 DB Thrusters (30/20)
12 Pullups

CrossFit:

Warm Up:
Ankle/Squat/Front Rack Prep
3rds (10:00 cap)
10 Banded Front Rack Squat
10 Banded Thrusters
10 Pull Up Progression
5 Tempo (3311) Barbell Front Squat (Build)

Strength: Front Squat
4 x 5 @ 90% *12.30.19*

WOD:  “Jackie”
1000m Row
50 EB Thrusters
30 Pullups
*Compare to 3.4.19*