Friday July 5th, 2013

CoreFit: 

4 sets of:
A1. Back Squats x 4-6 reps @ 30X0
Rest 45 seconds
A2. Single-Arm Dumbbell Row x 10-12 reps @ 2111
Rest 45 seconds

+

3 sets for times of:
Run 400 Meters
Man-Makers x 5 reps
Rest 90 seconds


CrossFit :

4 sets of:
A1. Back Squat x 3-4 reps @ 30X1
Rest 2 minutes
A2. Weighted Pronated-Grip Pull-Ups x 5-7 reps
Rest 2 minutes

+
3 sets of:
Barbell Complex x 5 reps
Rest 2 minutes between sets

The Barbell Complex=
Power Clean
Front Squat
Shoulder to Overhead
Back Squat
Shoulder to Overhead