CrossFit Free sitting in 5th following week 4. Congrats to #freenation
A. OHS - 5.3.1 - build to heavy each
B. OHS - @33X1 3-4 reps x 3-4 sets @65% of A's 1 rep; stability focus
C. EMOM x 12
odd: 12 Thrusters (95/63)
even: :30 of bar lateral burpees
D.
@110%
3 min on the clock
row 500m
max DB Snatch's (alt arms) 70/50
rest 12-15 min
@110%
3 min on the clock
500m Row
max burpee box jump overs (24/20)
rest 12-15 min
@110%
10 cal AB
20 HPC 135/93 (unbroken is key with this)
30 Pullups
B. OHS - @33X1 3-4 reps x 3-4 sets @65% of A's 1 rep; stability focus
C. EMOM x 12
odd: 12 Thrusters (95/63)
even: :30 of bar lateral burpees
D.
@110%
3 min on the clock
row 500m
max DB Snatch's (alt arms) 70/50
rest 12-15 min
@110%
3 min on the clock
500m Row
max burpee box jump overs (24/20)
rest 12-15 min
@110%
10 cal AB
20 HPC 135/93 (unbroken is key with this)
30 Pullups
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