Barbells and Bikes: Monday! 01.11 A. Back squat, 3 x 3-4, 22X1; 3:00 rest - #305(3) B. Strict weighted pull-up, build quickly to a moderate double - 63 + 20:00 increasing effort every 5:00: 20 wall balls, 20 to 11' 20 row calories 20 burpees w/jump to 45 pound plate 20 CTB pull-ups 3 and through 7 Burpees...harder than it looks to increase the effort... + 5:00-8:00 easy Assault Bike cool-down ✅ #crossfit #crossfitmasters #rtg16

Monday, January 11, 2016

Monday! 01.11 A. Back squat, 3 x 3-4, 22X1; 3:00 rest - #305(3) B. Strict weighted pull-up, build quickly to a moderate double - 63 + 20:00 increasing effort every 5:00: 20 wall balls, 20 to 11' 20 row calories 20 burpees w/jump to 45 pound plate 20 CTB pull-ups 3 and through 7 Burpees...harder than it looks to increase the effort... + 5:00-8:00 easy Assault Bike cool-down ✅ #crossfit #crossfitmasters #rtg16

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