Barbells and Bikes: Friday Flush: A) Back squat 2-2-2 light/moderate, 20X1; 2:30 rest 255-265-275 B) Strict weighted pronated CTB pull-up 2-2-2, 21X0; 2:30 rest 44 C) 5 rounds :60 row easy :30 rest :60 Assault Bike easy :30 rest Just under 1200 cal/hour and 55 RPM D) 10:00 mobility work of choice #crossfit #crossfitmasters

Friday, September 23, 2016

Friday Flush: A) Back squat 2-2-2 light/moderate, 20X1; 2:30 rest 255-265-275 B) Strict weighted pronated CTB pull-up 2-2-2, 21X0; 2:30 rest 44 C) 5 rounds :60 row easy :30 rest :60 Assault Bike easy :30 rest Just under 1200 cal/hour and 55 RPM D) 10:00 mobility work of choice #crossfit #crossfitmasters

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