01/13/2016

CrossFit XD – CrossFit

Mobility

Weighted back smash

-2 min on each side. Spinal erectors on mid to upper back.

Pigeon stretch

-1 min each side

Weightlifting

Front Squat (3-3-2-1-3-3)

3 @ 70%

3 @ 80%

2 @ 85%

1 @ 90%

3 @ 85%

3 @ 85%

*Only record the last two sets of 3.

Metcon

Metcon (Time)

15-12-9-6-3

Thrusters #95/65

CTB Pull Ups

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