CrossFit Express ZNC Morning

Strength - 6x4 Front squat AHAP (in teams of 3, 2 hold barbell for switch)

Conditioning - 15' AMRAP of:
5 pull-up or ring row

10 push-up

15 air squat

30 DU or 90 SU

CrossFit / CrossFit Express

Skill/strength: thrusters
ramp up to your 5RM

Conditioning: 21-15-9 reps of:
(12' TC)

KB power swings
thruster

Light: 8/12kg - 15/20kg
RX: 16/24kg - 25/40kg
Advanced: 24/32kg - 35/50kg

by Louie



 

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