Friday 2/14/14

CROSSFIT:
A. 2K row
B. 2R, not for time
10 Sit-ups
10 box jumps
10 Lunges
10 Superman
10 Spiderman Lunges
C. 20min AMRAP
400m Run or 500m Row
25 Back Extensions
25 sit-ups
D. 5min AD or walk
E. 5min Foam Roll/Barbell mask
F. Static stretch 5min

SHE:
3 rounds for max reps:
1 min DUs
1 min AD for cals
1 min HSPU
1 min box jump
Rest 3 min b/t rounds

BEING:
A. OHS 10, 10, 10; rest 2mins 80% effort
+
30 MU for time
+
Row 30sec 97% effort
rest 4mins x 3

Notes:
– 80% effort not of your 1rm (tough but not 10rm)
– kip the dip from the beginning

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