Monday! Back at it... A) Back squat 3-2-1-1 all tough but no misses, 20X1; 3:00 rest 305-315-325-335 B1) Close-grip bench press 2-2-2, 30X1; :90 restA) Back squat 3-2-1-1 all tough but no misses, 20X1; 3:00 rest B1) Close-grip bench press 2-2-2, 30X1; :90 rest 195-205-215 B2) Strict ring pull-up 3 x 4 (can add weight if tempo is held), 4010; :90 rest 15-20-25 C) 3 rounds - movement quality/efficiency over absolute speed 10 thrusters, 115 15 bar-facing burpees :60 rest 10 power cleans, 115 15 toes-to-bar - goals is 3 sets of 5 here :60 rest 25 Assault Bike calories @ 90% aerobic :60 rest 1:11-1:15; :49-:55; 1:40-2:00 D) 3 sets not for time 10/side light/moderate single leg band good mornings, 3010 15 light/moderate band face-pulls #crossfit #crossfitmasters

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