5.5.16

crossfit strong

Warm up:

coach picks

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Strength:

Front Squat

65% x5, 75% x 5, 85% x 5+

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WOD:

3r4t

20 box jumps 24/20

15 front rack lunges (in place) 115/85

10 push press 115/85

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Cool down:

200 m walk 

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Extra Credit: 

Max Effort Plank (on forearms)

10.28.15

warm up:

coaches choice

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Skill/Strength:

Turkish Get ups

3x 10 (alternating arms)

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WOD:

4 rounds for time

20 box jumps 30/24

400 m run

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Cool down:

200 m walk