A. back squat x 1,1, amrap 75% (this time around assume a 1rm that is 10lb heavier)
B. thruster x 2 x 5
C.
WORKOUT 14.4
MEN –
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 lb. to 10-foot target
30 cleans, 135 lb.
20 muscle-ups
WOMEN –
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 14 lb. to 9-foot target
30 cleans, 95 lb.
20 muscle-ups
@ CrossFit Lake Oswego aka C-FLO
Bench press (based of 90%)
7 @ 60% 115#
7 @ 65% 125#
7+ @ 70% 15 @ 135#
6 rounds for time: 17:00
12 dips
6 burpees
Run 250m
Assistance/midline:
40 Ghd sit-ups
60 hip ext.
80 abmat sit-ups
100 triceps skull crushers w/db @ 15#