Barbells and Bikes: Friday! 07.15 A. Squat snatch, build to a single @ 85-95% 1RM according to feel - #170...messy, back felt tweaky...didn't want to get below parallel quickly... B. Back squat, 5-5-5 building so only the last set is tough, 20X1; 3:00 rest 260-280-305 C. Weighted lean-away pull-ups (pull to chin over bar, then lean back as you descend), 3 x 3, 31X0; 2:00 rest 15-20-20 - felt a bit better + 3 rounds for time: 75 double-unders 15m heavy prowler push(#302) 3 rope climbs 7:48 + 10 sets: :30 Assault Bike @ 90% aerobic :30 Assault Bike @ 50% 121 cals, 3.6 miles, HR 150-160; dropped to 140s in the easy; below 130 1:00 after, below 110 2:00 after #CrossFit #crossfitmasters