February 15, 2019

CROSSFIT
Strength: Back Squat (5, 5, 5)
*build up to a heavy set of 5 and do that weight for 3 sets
Conditioning: For Time
Frans Evil Brother Dan
21-15-9
overhead squat 95/65
chest to bar pull ups
*RX plus
21 overhead squat 95/65
21 ctb
15 overhead squat 115/85
15 bar muscle up
9 overhead squat 135/105
9 ring muscle ups

SWEAT
Conditioning: For Calories
Four 3-minute AMRAPs in 21 minutes
AMRAP 3
18 Overhead Squats PVC
18 Burpee Over the Erg
Max Calorie Row
Rest 3:00
AMRAP 3
15 Overhead Squats PVC
15 Burpee Over the Erg
Max Calorie Row
Rest 3:00
AMRAP 3
12 Overhead Squats PVC
12 Burpee Over the Erg
Max Calorie Row
Rest 3:00
AMRAP 3
9 Overhead Squats PVC
9 Burpee Over the Erg
Max Calorie Row

RX+ OHS (95/65)