10.14.19
CFE:
3 rds:
100m run, 10 jumping air squats, 15 sec rest
200m run, 20 grasshoppers, 20 sec rest
300m run, 30 mountain climbers, 30 sec rest
400m run, 40 plank shoulder taps, 30 sec rest
Then: 4 rds
12-15 DB RDL
30 sec skater plyos
10-12 ring rows
30 sec hanging oblique knee raises
CrossFit
Strength:
deadlift 7 x 3 @ 75%
*no more than 90 sec rest between sets
conditioning :
6 rds For time :
250 m run
10 dead lifts 115/80
10 front squats 115/80