Barbells and Bikes: Wednesday... A) Thruster (from ground build quickly to a moderate single (stop before there is any issue locking out), then take of 30-40 lbs and accumulate 8 singles w/short rest between reps 185 then 155 for 8(9 cause I can't count...) singles... B) 3 sets steady 4 ring muscle-ups 12 kipping handstand push-ups :60 rest All unbroken, just sub :60 C) For time 500m row (1:47ish) 40 wall balls, 20 to 10 (UB) 300m row (1:55ish) 20 wall balls, 20 to 10 (UB) 100m row (1:35ish) 5:30 D) 10:00 easy bike spin starting immediately after completion of C... very easy! #crossfit #crossfitmasters

Wednesday, March 15, 2017

Wednesday... A) Thruster (from ground build quickly to a moderate single (stop before there is any issue locking out), then take of 30-40 lbs and accumulate 8 singles w/short rest between reps 185 then 155 for 8(9 cause I can't count...) singles... B) 3 sets steady 4 ring muscle-ups 12 kipping handstand push-ups :60 rest All unbroken, just sub :60 C) For time 500m row (1:47ish) 40 wall balls, 20 to 10 (UB) 300m row (1:55ish) 20 wall balls, 20 to 10 (UB) 100m row (1:35ish) 5:30 D) 10:00 easy bike spin starting immediately after completion of C... very easy! #crossfit #crossfitmasters

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