CrossFit

Strength & Technique

Work up to a 3RM Thruster

 

WOD

(From Crossfit.com)

5 RFT

400m Run

15 Thrusters (43/29)

 

BFit

Strength & Technique

5 Rounds:
10 Plate in and outs
5 Pushups
10 Sit ups
5 Ring Rows

 

WOD

AMRAP 20
5 Ring Rows
10 Box Dips
15 Situps

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