CrossFit – Thu, Dec 14
Warm up – Thursday
5Rds
10 hollow rocks
10 empty barbell front squats
10 empty barbell strict press
10/10 empty barbell reverse lunges
Metcon – Thursday (Time)
21-15-9
Thrusters (42.5/30kg
Rest 3mins
15-12-9
Ground to overhead (60/40kg)
21-15-9
Sit ups
Rest 3mins
12-9-6
Deadlifts (120/80kg
21-15-9
Sit ups
Accessory
30-20-10
Dips
Pull ups