February 19, 2020

QuickFit

Warm Up:
2rds
2 Wall Walks
5/5 Single Arm DB Cleans
10 DU’s or DU practice

WOD:
20min AMRAP
5 HSPU
10 DB Cleans (50/35)
20 Situps
40 Double Unders (3:1)
*Compare to BF 271*

CrossFit:

Warm Up:
OH Shoulder Prep
3rds (10:00 cap)
2 Wall Walks
10/10 Single Arm Bottom Up KB Z-Press
1 Clean Complex (Build)

Strength: Push Press
5RM

WOD:  
12min AMRAP
6 S2OH (155/115)
12 Deadlift
24 Lat. Hops
*Pick weight based off of heavy but UB S2OH*