10 Aug 16

A. Front Squat- in 20 min work up to a heavy single

B. 4 sets

Dual kettlebell front rack reverse lunge x 10 ea leg

rest 60-90 sec

Dual kettlebell front rack squat x 15

rest 60-90 sec

Single arm overhead squat x 5 ea arm

rest 60-90 sec

C. 4 sets

max rep strict TTB

rest 30 sec

max rep kipping TTB

rest 90 sec

A. 30 Muscle ups for time

B. Run 1 mile - rest the time it took you to run 1 mile

run 800m - rest the time it took you to run 800m - x 2

run 400m - rest the time it took you to run 400m - x 2

CrossFit Case Study