CrossFit Class 3/26

OT90S for 18 Minutes (4 sets)

S1: Build to a heavy 3 Weighted Pull Ups

S2: 5-10 Strict HSPUS

3: Heavy Farmers Carry 100ft

AMRAP in 8 Minutes 

10 KB Snatches 32/24kg

10 Single Arm Front Rack Squat 32/24kg

100 foot single arm KB Front Rack carry…switch arms at 50 foot

Strength & Conditioning Class

3-4 sets of 

5-7 Back Squats

5-7 DB Bench

5-7 Bent Over Row

3-4 sets of

5-7 SL RDL

5-7 BB Reverse Lunge

5-7 Weighted Pull Ups

AMRAP in 8 Minutes 

10 DB Snatches 70/50

10 Single Arm Front Rack Squat 70/50

100 foot single arm DB Front Rack carry…switch arms at 50 foot