January 11, 2019 Steven Barnes

Fast Fridays

 

 

CROSSFIT

S&P Cycle: squat- pull–press- pull OFF

 

A. 4 rounds, each AFAP
21 wall balls (20/14)
5 muscle ups (performed in 2 sets or less)
400m run
*rest 4 min bt rounds

 

B. Successory Work with time remaining

 

CSPORT

A. 10-1 Ladder
TGU
K2E

400m run

B. 10-1 Ladder
Box jumps
Pushups

400m run

C. 10-1 Ladder
Wall Balls
Toes to bar

400m run

D. 10-1 Ladder
KBS
Ab Wheels

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