Barbells and Bikes: Friday! A1) Front squat 3-3-3 all moderate/tough, 20X1; 2:30 rest 245-255-260 A2) 1-arm DB row 3 x 10/side(70), 10X1; :30 between sides, :60 rest B) Squat snatch 8 x 1 @ 135; begin a rep every :40 C) For time 50 row calories 40 toes-to-bar (45 'cause I can't count) 30 thrusters, 95 (12-5-7-6) 6:42 Cooldown: 10:00 Assault Bike @ Z1 #crossfit #crossfitmasters

Friday, November 18, 2016

Friday! A1) Front squat 3-3-3 all moderate/tough, 20X1; 2:30 rest 245-255-260 A2) 1-arm DB row 3 x 10/side(70), 10X1; :30 between sides, :60 rest B) Squat snatch 8 x 1 @ 135; begin a rep every :40 C) For time 50 row calories 40 toes-to-bar (45 'cause I can't count) 30 thrusters, 95 (12-5-7-6) 6:42 Cooldown: 10:00 Assault Bike @ Z1 #crossfit #crossfitmasters

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