17
Oct
CrossFit Class 10/18
Strength & Conditioning Class
3 Rounds
8-12 Arnold Press
8-12 Strict Pull Up or Banded Lat Pull Down
8-12 Renegade Rows
2 Rounds
8-12 Lat Raise
8-12 Plate Raise
8-12 Rear Delt Raise
AMRAP Alternating Exercises on the Minute for 15 Minutes
40 sec of Sit Ups 20 sec rest
40 sec of Goblet Squat 20 sec rest
40 sec of Russian Swings 20 sec rest
Endurance
20 sets of
Row 250 meters@ best 2k pace
Rest 30 seconds
