Barbells and Bikes: Monday! A) Squat clean clusters, 4 x 1.1.1 - 15 between singles, 3:00 rest 205-225-230-230(2-miss1), couldn't maintain the 230... B) CTB pull-ups - 8 x 8 unbroken; begin a set every :90 - felt solid! Then 10:00 @ high effort 20 Assault Bike calories 15m med ball carry (any way, can be shoulder or bear hug) 10 med ball bear hug squats, 100 15m med ball carry 4 rounds and 1 calories...bear hug squats are terrible! Then 3 sets not for time 6-8/side light DB external rotations 15 30m/side light 1-arm DB overhead carry 60 #crossfit #crossfitmasters

Monday, August 22, 2016

Monday! A) Squat clean clusters, 4 x 1.1.1 - 15 between singles, 3:00 rest 205-225-230-230(2-miss1), couldn't maintain the 230... B) CTB pull-ups - 8 x 8 unbroken; begin a set every :90 - felt solid! Then 10:00 @ high effort 20 Assault Bike calories 15m med ball carry (any way, can be shoulder or bear hug) 10 med ball bear hug squats, 100 15m med ball carry 4 rounds and 1 calories...bear hug squats are terrible! Then 3 sets not for time 6-8/side light DB external rotations 15 30m/side light 1-arm DB overhead carry 60 #crossfit #crossfitmasters

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