20180320

CrossFit:

Back Squat

2 Rounds:

8 Reps @ 72%

rest 1 minute

6 Reps @ 77%

rest 1 minute

4 Reps @ 82%

rest 3 minutes

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AMRAP 12:

15 Push-ups

30 Air Squats

Comp:

1. Rowing

4 Rounds:

:20 seconds on, :20 seconds off

:40 seconds on, 40 seconds off

1:00 on, 2:00 off

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2. Conditioning

For Time:

2,000 Meter Row

50 Thrusters (95/65)

30 Bar Muscle-ups

Rest 5:00

For Time:

20 Deficit Kipping Handstand Push-ups (6″/4″)

20 Deadlifts (365/245)

20 Deficit Kipping Handstand Push-ups (6″/4″)

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