Friday 2nd February 2018 CrossFit Smash

3 rounds for time:

  • 15 clean and jerks 40/30
  • 100m farmers carry 24/16 (City) 22.5/15 (Phillip)
  • 15 front squats 40/30
  • 5 muscle ups (ring or bar)

PHILLIP - GYMNASTICS

4 rounds, not for time:

  • 10-15 ring rows - feet elevated if possible 
  • 1:00 plank hold - add weight
  • 8-12 Pistol squat - each side
  • 5-8 deficit HSPU
Greg Fraser