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Thursday-1/18/2018

17
Jan

Thursday-1/18/2018

CrossFit
WOD
30 Calorie Row or Bike
20 T2B or K2E or AB Mat Sit-ups
20 GTO with sandbag (150/100=P) (75/50=F)
30 WBS (20/14=P) (14/10=F)

Rest 3 minutes then

Max Effort” Sandbag Dead-lifts for 3 minutes

Barbell Club (7:30pm only)
A. Every 90 seconds for 12 minutes (8 sets) of:
Clean + Front Squat @ 85% of your 1-RM Clean

B. 1 round For time:
21 Thrusters (95/65=P) (65/35=F)
15 Thrusters (115/85=P) (75/45=F)
9 Thrusters (135/105=P) (95/55=F)

Post your scores to the Whiteboard.

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