Barbells and Bikes: Wednesday: 05.25 5:00 alternating KB windmills, light & steady + A. Front squat, 12 x 3 @ 55% 1RM, 10X1; begin a set every :60 - 165 B. 1-arm DB rows, 3 x 5-6/arm, 30X1; :60 between sides - 70 + 10:00 @ 90%: .5 mile Assault Bike 10 squat cleans, 155(all singles) 20 toes-to-bar 2 + 1 TTB, a bit shaky in the first squat cleans... + 3 sets not for time: 6-8 moderate good mornings 100-100-115 :30 ring dip support in external rotation - goal is palms forward #CrossFit #crossfitmasters

Wednesday, May 25, 2016

Wednesday: 05.25 5:00 alternating KB windmills, light & steady + A. Front squat, 12 x 3 @ 55% 1RM, 10X1; begin a set every :60 - 165 B. 1-arm DB rows, 3 x 5-6/arm, 30X1; :60 between sides - 70 + 10:00 @ 90%: .5 mile Assault Bike 10 squat cleans, 155(all singles) 20 toes-to-bar 2 + 1 TTB, a bit shaky in the first squat cleans... + 3 sets not for time: 6-8 moderate good mornings 100-100-115 :30 ring dip support in external rotation - goal is palms forward #CrossFit #crossfitmasters

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