20180115

CrossFit

Strength/Skill
15:00 or less to find Today's 3RM Backsquat
then
2x3@90% of Today's 3RM
rest 90-120 seconds

Conditioning

3 Rounds for times:

25 Calorie Row
20 Toes to bar
15 Thrusters 95/65 (115/75#)
rest 2:00 between rounds

FITNESS

3 Sets of:
5-7 Front Squats@22X1
rest 60 seconds
10-12 V-ups +30-45 second plank (weighted if possible)
rest as needed

Conditioning
3 Rounds of:
25 KBS
20 Sit-ups
15 DB Thrusters
rest 2:00 between rounds