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Thursday, January 23rd

January 23, 2020

VELOCITY

AMRAP 25

50 inverted ring rows

50 banded lateral plank step outs

50 cal bike

50 DB snatches( go light) 

50 KB/DB DL 

 

CROSSFIT

 

A. Barbell

Every 90 seconds x 8 rounds

*increasing weight whenever you like

**Try to end on a heavy complex!!

 

1 power clean + 1 hang power clean + 2 FS + 1 hang squat clean

 

B. Conditioning

6 RFT

10 decline push ups

16 goblet squats (35/26)

24 DU/ 48 SU

 

Scaled Version

5 RFT

8 box push ups

16 air squats

40 SU

 

 

 

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