Friday 1/24/14

CROSSFIT:
5R:
20 push-ups
20 GHD sit-ups
20 box squats
20 Bulgarian Split squats
20 WBS

SHE:
A. Build to a heavy split jerk in 10 min
B. Push jerk; 3,2,1,1,1; rest 2 min
C. for time:
25 burpees
15 MU
Rest as needed, then…
Row 500m @90%
Rest walk 3 min
x 3
rest 5 min, then…
Row 500m @95%
Rest walk 3:30 min
x 2
rest 5 min, then…
Row 500m @100%
x 1

BEING:
A. build to a 1rm wtd Chin-Up
+
20min cap
Row 3000/2500m
400 DU
amrap MU
Notes:
– chin must be over bar hands must be shoulder width apart record weight plus body weight
– MU finisher male row 3k female row 2500m
– include time you finish DU’s

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