2018年12月17日

Strength

Pause Back Squat: 6,4,2,6,4,2.

*Start around 60% of your 1RM BS. Pause for 1 second at the bottom.


Conditioning

“CrossFit mainsite 181213”

Jackie

For time:

1,000-meter row

50 thrusters

30 pull-ups

Men: 45 lb.

Women: 35 lb.

Option

For time:

800-meter row

35 thrusters

20 assisted pull-ups

Men: 22 lb.

Women: 12 lb.