Wed, 061318

Tuesday am’s at #crosssFitFree



A. Bench Press (cg) – 8RM + 1×8@90%

B. Emom x 20

Minute 1: 30’ hs walk + 10 c2b

Minute 2. 30’ KB front rack walking lunge 70/53’s * each hand

Minute 3: 10 Ghd sit-ups

*modify accordingly – coaches have modifications planned prior.

*For GHD; leg raises laying on back on ground and using rig


Post class:


Session 2: Choie Grass/Beach/Trails/Road

– 25-35min easy completed as 30sec easy – 30sec surge. Do this until the final 5min which is easy(Masters 20-30min)



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