Monday 2/17/14

CROSSFIT:
A1. Front squat(can sub high bar back squat) @40X1; 3-5×5; rest 90 sec
A2. Weighted pull up(can sub strict pull-up) @20X1; 1-2×5; rest 90 sec
B1. db bench press @4111; 4-6×4; rest 90 sec
B2. db bent over row @4110; 4-7×4; rest 30 sec btw arms; rest 90 sec
C. FLR on rings – accumulate 3 min

SHE:
A. BS @20X1; 1,1,1; rest 2-3 min (80,85,90%)
B. Emom 10 min – MU x 3
+
10 min amrap @open pace:
5 thrusters (75#, 34kg)
10 burpees
20 DUs

BEING:
A. BS 2-3 x 4; rest 3mins
rest as needed, then…
For best possible time
15, 12, 9 for time
PC 115/75#
burpee
Notes:
– BS build per set
– Go out hard and try to maintain
– record times goal is unbroken

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