crossfit vahi Archives | CrossFit Old 4th Ward

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Strength

BTN press: 10 x 3 @ 70%

Accessory

Skill: Oly lifting (clean, snatch, jerk)

OR

Work: 100 bottoms up KB press (5 sets of 10 on each arm)
15 freestanding HSPU
50 atomic sit ups

WOD

As many rounds as possible in 5 mins:
15 push ups
25m sprint [1 gym length]
10 kettlebell swings 70/53
25m sprint