Barbells and Bikes: May the 4th be with you! A. Front squat, 6 x 3 @ 55% 1RM, 10X1; begin a set every :60 - #165 B. KB windmill, 3 x 3/side light, 31X1; :60 #35 B2. Strict ring pull-ups (same grip as you use for muscle-ups), 3 x 3-4 moderate, 21X1; :60 rest - #15-#15-#20 + For time @ 90% effort: 1 mile Assault Bike(2:18) 200m Farmer's walk, 70/hand (unbroken) 1000m row (3:40) 8:32 + 3 sets not for time: 10 light good mornings #75 :30 ring dip support #CrossFit #crossfitmasters #galacticbarbellclub #maythe4th #starwars @iamprojectx

Wednesday, May 4, 2016

May the 4th be with you! A. Front squat, 6 x 3 @ 55% 1RM, 10X1; begin a set every :60 - #165 B. KB windmill, 3 x 3/side light, 31X1; :60 #35 B2. Strict ring pull-ups (same grip as you use for muscle-ups), 3 x 3-4 moderate, 21X1; :60 rest - #15-#15-#20 + For time @ 90% effort: 1 mile Assault Bike(2:18) 200m Farmer's walk, 70/hand (unbroken) 1000m row (3:40) 8:32 + 3 sets not for time: 10 light good mornings #75 :30 ring dip support #CrossFit #crossfitmasters #galacticbarbellclub #maythe4th #starwars @iamprojectx

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