11.21.19
CFE:
- Long Intervals:
- 5 x 1min max cal bike,1min rest
- 5 x 1min max cal row, 1min rest
- 5 x 1min max reps shuttle run, 1 min rest
- Then:
- 3 rounds:
- 10 bent over DB rows
- 12 pistols
- 14 GHD or MB sit-ups
CrossFit:
- Strength:
- Power cleans (singles)
- 7×2 start @ 70% and work to heavy Double over 7 sets.
- Metcon:
- 10-1 double KB push press 53/35
- 3 power cleans after each rd 165/115