Friday, 052915

 
Team CrossFIt Free , at Regionals 

Fitness / Performance:

A. Front SqT – 7×3 @ above 70%

A2. Triple fwd Bounding x 7 ; rest 2:00-2:30 before FS next set 
B. 10.8.6.4.2
Power Clean 225/148 185/123 155/103 135/93 etc
Burpee box Jump overs (30/24) (24/20)

Post Class 

C. 3 rds – NFT
15 barbell curls 
20 banded scap squeezes – slow controlled 
25 reverse hyper @25% or 15-20 barbell good mornings – think round upper to lower just barbell here 

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