Crossfit Pushinw8 - CrossFit
Warm-up
4 Rounds:
2x Back Squats (45/55/65/75%)
3x Strict Pull-Ups
5x Weighted Cossack Squats
10x Russian KB Swings
Weightlifting
Back Squat
5x3 BS @ 80% of 1RM
-Rest :90 between sets
Metcon
Bell (Time)
3 Rounds for time of:
21 Deadlifts, 185#
15 Pull-ups
9 Front Squats, 185#
In honor of Air Force Senior Airman Bryan R. Bell, 23, of Erie, Pennsylvania, died January 5, 2012
To learn more about Bell click here
Supplemental
Weighted Lunges
3x16 Weighted Lunges
-Alternate Legs
-8 reps each leg
-Not Walking
-Hold KBs/DBs/Plate
-Rest :90 between sets