20180110

CrossFit

Strength

Deadlifts
1x2@70-75-80-85-90%
then
2x1@90+%
rest 90-120 seconds between sets.

Conditioning

5 Rounds for times: (Focus on pace.  Repeatable +/- 1-2 seconds)
20 Calorie Row (20 Calorie AB*)
10 Toes to bar
rest 2:00 between rounds

Fitness

3 Sets of:
8-10 Rear leg elevated split squats 4" (L/R)@20X1
rest 30 seconds between legs, 45 seconds between exercise
8-10 DB Bent over row@21X2
rest 60 seconds

Conditioning
5 Rounds for total working time:

20/15 Calorie Row or Assault Bike
10 Toes to bar, knees to chest or v-ups
rest 2:00