Wednesday 29th August 2018 CrossFit Smash

 W#1

front squats 

5 x 5 at 70% of your 1RM

this is the deload before testing 1RMs next week

W#2

6 rounds for time

  • 4 ring muscle ups
  • 10 cals rower \ assault bike

8 min time cap

rest 3 mins - from the end of the 8 min time cap

6 rounds for time

  • 5 power snatch 40/30
  • 10 cals rower of assault bike

8 min time cap

Greg Fraser