Mon 8-10-15

CROSSFIT

STRENGTH

back squat 5x5 @ 70% of 1RM

WOD

2-4-6-8-10 power cleans (155/105)(135/95)(105/65)

10-8-6-4-2 HSPU or deficit push up (45/25)

10 barbell holding leg lifts

HIT-CON

5 stations / 3 rounds / 1 min at each station / 30 sec rest between stations

push press wall balls to 9' target

russian sit ups

slam ball

row

box jumps / step ups


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