Wednesday: 05.11 A. Front squat, 8 x 3 @ 55% 1RM(165), 10X1; begin a set every :60 B. KB windmill, 3 x 4/side 35, 31X1; :60 rest C. 1-arm DB rows, 3 x 7-10/arm, 30X1 - ; :60 between sides #60 + For time @ high effort: 15 power cleans, 135(unbroken) 1 mile Assault Bike(too slow!) 15 hang squat cleans, 135(6-5-4) 4:25 + 3 sets not for time: 10-12 light good mornings 75-85-85 :30 ring dip support ✅ #CrossFit #crossfitmasters

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