Barbells and Bikes: Friday! A) 3 sets @ very easy warm-up pace 1/side alternating Turkish get-ups, 53 20-30m bear hug med ball carry B) Front squat build quickly to a moderate/tough single for the day - 275...went 135-185-225-275...felt solid C) Every :60 for 18:00 (6 sets) 1st: 3 touch-and-go power snatches starting @ 115 and building just a bit from there 2nd: 6 hang power cleans, same weight as snatch 3rd: :30 row easy 115-145...10 Cals on each row D) max wattage Assault Bike test take 3-5 attempts to establish the absolute highest wattage within :10 on the AB - score as peak wattage 1427-1467-1467-1506... Cooldown: 10:00 Assault Bike @ Z1 #crossfit #crossfitmasters