CrossFit – Fri, Jan 30
General Warm-up
Every 3:00 for 5 rounds, each for time: (2 Rounds for reps)
10 Deadlifts 245/165lbs
500/450m C2 Bike or 0.6/0.5k Echo or Assault Bike
Record fastest/slowest for whiteboard
Feel: Gas/Muscle Overload
Pace: Reach
Target Score: 1:15-1:30/round
Firebreather Score: sub 1:15/round
Strength (6 Rounds for reps)
6 Sets
:30 Left Arm DB Suitcase Carry
:30 Right Arm DB Suitcase Carry
Rest 2:00
:45 Bike
20 Banded Good Mornings
:45 Bike
20 Air Squats
:45 Bike
20 Kettlebell Deadlifts
:45 Bike
20 Russian Kettlebell Swings