THURSDAY 03.01.2018

A1.Hamstring Curls on rower 4×10@31×1 A2.Ab Rollouts on rower 4×10@3030 B.In teams of two complete 4 rounds each 500m row 400m run 45sec wall sit

WEDNESDAY 02.28.2018

A1.Filly Press 5×4@31×1 A2.Barbell body row 5×8@31×1 B.5min ARMAP 10 T2B 15 Kb Swings #53/35 Rest 3mins 5min AMRAP 14 goblet lunges #53/35 7 burpees Rest 3mins 5min AMRAP 5 Bar muscle ups 15 wall balls #20/14

TUESDAY 02.26.2018

A.20min EMOM 1st min-10 Strict HSPU 2nd min-30 DU (Unbroken) 3rd min-12 box jump step downs 4th min-30 sec Hollow Hold

MONDAY 02.26.2018

A. Back Squat 3-2-1-3-2-1-3-2-1 B. For Time: 10-9-8-7-6-5-4-3-2-1 Chest to Bar Hang Squat Cleans 135/95

FRIDAY 02.23.2018

18.1 CrossFit Open A.Complete as many rounds as possible in 20 minutes of: 8 toes-to-bars 10 dumbbell hang clean and jerks 50/35 14/12-cal. row