Barbells and Bikes: Friday: Thad, Here's your workout for Friday, December 23, 2016: A) 3 sets @ very easy warm-up pace 1/side alternating Turkish get-ups, 53 .4 mile Assault Bike 6 burpee box jumps w/step-down, 30 B) Front squat 3-3-3 starting light and building so even last set is only moderate w/no grinding out of the hole, 20X1; 2:00 rest 185-225-235... C) Every :90 for 12:00 (8 sets) 1 squat snatch, start @ 65% and build to 80-85% max 135-170...went ok... D) Every :90 for 12:00 (8 sets) 1 squat clean & split jerk, start @ 65% and build to 80-85% max 155-200...these felt better today... E) max wattage erg test take 2-4 attempts to establish the absolute highest wattage within :10 on the rower w/damper set to 10 - score as peak wattage 806...weak sauce...smh...don't have that high end power... Cooldown: 10:00 Assault Bike @ Z1 ✅ #crossfit #crossfitmasters