12.2.19
CFE:
Movement of the montH: GHD
For time:
100 double unders (3×1)
150m
50 slamballs
150m
50 KBS (53/35)
150m
50 OH plate lunges (45/25)
150m
50 wallballs (20/14)
150m
100 double unders
CrossFit
Back Squat:
- work Up to a heavy Set of 7
- then drop to 60% of that # and do one max rep set.
- then drop to 60% of that # and do one max rep set.
Metcon:
- Every 3 min for 7 rds:
- 12/10 cal bike (15/12 row) (sprint !)
- 12 WB 20/14
- 12 burpee to rig
*score slowest rd.