CrossFit:

A)

21-15-9

Overhead Squats 95/65
KB Swings 53/35
Double Unders
Run to hydrant and back after each round

B)

Push Press:

Work up to 2RM

C)

9-5-3

Thrusters 165/105
Bar Muscle ups (Or triple the CTB pull-ups)

WhipCON:

50 Wall Balls
Crab Walk 50ft
30 Wall Balls
Crab Walk 50ft
10 Wall Balls
Crab Walk 50ft
Handstand hold 45seconds
Wallball plank push 50ft
50 Air squat box jumps (do a full air squat and come out of it into the jump onto box)

CrossFit Mean Streets
Downtown Los Angeles

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