Competition

Saturday 170930 – Competition

Warm up 5 minutes Assault Bike (easy pace) + 10 minutes for quality of: 10 Supinated Grip Shoulder Press (empty barbell) 10 Ring Rows with 4 second Negative/rep 5 Inchworms A. For completion: 10-8-6-4-2 Muscle Ups** **Before each set of… Read more »

Wednesday-Friday 170927-29 – Competition

Wednesday 9/27 BBB Thursday 9/28 Rest Day Friday 9/29 Skill Sumo Deadlift High Pull CrossFit.com Workout “Fight Gone Bad” Three rounds of: Wall ball (20/14) Sumo Deadlift High Pull (75/55) Box Jump (20/20) Push Press (75/55) Row (Calories)

Monday 170925 – Competition

Warm up 2 rounds of: 10/leg Lateral Leg Swings 1 Wall Walk with 20 second Hold 10/arm 1 arm Swings 10/side Suitcase Deadlifts A. 5 rounds for time of: 11 Deadlifts (225/155) 11 Wall balls (20/14) 11 Calorie Row 11… Read more »