CrossFit Express

Strength - deadlifts 4x6

Conditioning -
6’ AMRAP
12/15 calorie row
12/15 pushup

2’ rest

6’ AMRAP
8 pull-up
4 thruster

Light jumping/banded pull-up - 15/20kg
Rx 30/50kg
Adv CTB - 40/60kg

CrossFit

Skill/Strength: back squat
3x5 @70%-80% of 1RM

Conditioning: complete following..
(15' TC)

70-60-50-40-30 DU
2 rope climbs
10 burpees

Light: x3 SU - 10 ring rows
RX:
Adv: 3 rope climbs

by Louie


 

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