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WOD – Crossfit – Friday – 2/8/19

PERFORMANCE
3 RFT (15 min time cap)
21 Calorie Ski
15 Deadlift 225/155
9 Bar Muscle Up (Scale to Burpee Pull Up)

Rest 10:00

3 RFT
21 abmat situps
15 calorie row
9 Power Snatch 135/95

FITNESS
3 RFT
15 Calorie Ski
12 Deadlifts; 155/105
9 pullups

– rest 10 minutes

3 RFT
16 calorie row
26 abmat situps
16 DB snatches

Lower Back and shoulder Based Stretch/Cool Down
30 sec supine twist per side
1 min seal (sphinx)
1 min twisted cross /side

Comments

Alex RuggiereWOD – Crossfit – Friday – 2/8/19