12.12.18

“You reap what you sow; you can’t get out of life what you’re not willing to put into it.”-Darren Hardy, The Compound Effect.

Fitness

1.squat 3 x 3 @ 90% of heaviest done on Monday

2.front squat 3 x 5 @ 85% of heaviest done last Wednesday

for time:

-50 cal. row/bike/ski/run

-35 hand release pushups

-20 pullups

Sport & Performance

Hatch 16/24

1.squat 65% x 5 x 2 sets, 70% x 5 x 3 sets

2.front squat 60% x 5 x 4 sets

CrossFit Games Open Workout 13.3

AMRAP in 12 min. of:

-150 wall ball #20m #14f

-90 double unders

-30 ring muscle ups

post times or total reps to comments

RSCN3146

Go calories go!

 

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s