February 1, 2019 Steven Barnes

First Friday

Freddy and friends

CROSSFIT

S&P Cycle: squat- pull–press- PULL – off

A.  Power Snatch + Hang Snatch

10 minutes to build to a max

Then

3 sets @ 70%

 

B.  5 Rounds for time

1,2,3,4,5
BMU
Squat Snatch 135/95
Double unders x20 (20/40/60/80/100)

CSPORT

A. 3 sets
10 heavy goblet squat
20 lunges
200 run
*rest 2 min*

B. 3 sets
10 ring rows
20 band pulldowns
50 jump rope

C. Jackie
1k row
50 thrusters
30 pull-ups