2018年11月12日

Strength

Back Squat:

10@67%

8@72%

6@77%

4@80%

8@74%

6@79%

4@82%

Conditioning

“Wade” CrossFit mainsite 181111

For time, wearing a 20-lb. vest or body armor:

Run 1,200 meters

Then, 4 rounds of:

  12 strict pull-ups

  9 strict dips

  6 strict handstand push-ups

Then, run 1,200 meters


Option

For time:

Run 800 meters

Then, 3 rounds of:

9 assisted pull-ups

6 snaking push-ups

3 wall climbs

Then, run 800 meters