Friday

Main – CrossFit

Warm-up #1 (No Measure)

4 Rounds
:15 Low jump (onto 45lbs plate)
:15 Push-up
:15 Ab mat sit-up
:15 Alternating lunge
Then
30 Air squat w/ bands
20 Roll overs
30 Overhead pvc squats with bands
Then
4 Rounds
: 15 Plank
: 15 Plank L
: 15 Plank R
: 15 Superman

Metcon (Time)

For Time
Row 1000m
50 Shoulder to overhead 95/65
30 Dips

L-2 Extra credit

Bench
2-2-2-2-2
New set every 2:00

Hang Power snatch
1-1-1-1-1-1-1
New set every 2:00