March 24, 2015

Warm up:
3x10 air squat
Work up to heavy back squat
5x@135, 185, 225, 275, 315
Work up to heavy bench
5x@ 135, 185, 225
Running clock
30x pull-ups
40x burpee
50x sit ups
60x air squat
Rest 3 min
20x C2B
30x knees to elbow
40x push ups
50x wall ball
Rest 3 min
10x bar muscle up
20x ring dips
30x toes to bar
40x alternating pistol
Work up to heavy snatch
1x@165, 185, 195, 205, 215
7x1@225 EMOM

2+2+2+2+2 pendlay row every :10sec
5 rounds 2min rest between
3x10 Behind neck push press@135

Notes: Trained at CrossFit costa mesa w/ Max and his group. Then the second workout with Mike at CrossFit Pariah.

michael blevinsComment