Wednesday: Grooving the system before the @crossfitgames Masters Qualifier... A. Snatch pull 3 x 1 starting @ snatch max and add; begin a set every :90 205-215-225 For 9:00: 1st: 5 shoulder-to-overhead 135 2nd: 7 kipping handstand push-ups 3rd: 9 box jump w/step-down 24 3 sets: :15 row sprint(9-10-10 calories) 2:15 walk rest 12 sets: :30 Assault Bike @ high but sustainable aerobic effort 500 watts :30 Assault Bike @ 50% 4 miles 145 calories kept the HR in the 160s #crossfit #crosfitmasters

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