Thursday, September 14, 2017

10 Rounds:
40m Sprint
** Starting at 40% effort and ramping to 90% across all 10 sets

3 Rounds:
12 Weighted Glute Bridges
8 Back Ext
6 Seated banded lat pull downs (w/pvc)

Deadlift 5 x 4 @ 100% of 5RM

AMRAP 8
3 Heavy Thrusters
6 Heavy (or double) kb swings
9 Burpees

CrossFit Homeward