Thursday the 15th

2014rcfg_day2_event3_triple3_037

NEXT WEEK = TEST WEEK = END OF CYCLE

I.
3 Rounds
07 Squat Jumps
Row 300m
10 Push Ups

II.
Back Squat – 3×3 @75%

III.
Row 3 minutes, gradually upping the pace until the finish. Let heart rate come all the way back down before starting the Run
Then
Run 20 Minutes for Distance

IV. Please choose ONE of the following based on perceived weaknesses.

a.
4 Rounds
60 Double Unders
10 Strict Pull Ups
10 Bench Press 155/105#

b.
Every other minute for 3 rounds
25 Goblet Squats (35/25#)

c.
Glute Ham Raise
4 Sets to Failure
20 Rep Cap Per Set
Rest 2 minutes

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Filed under crossfit, EMOM, endurance, fitness, Power Lifting, strength & conditioning, WOD

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