A. 3 sets:
-bird dogs x 10 per side
-russian twist x 10 per side
-broad jump x 8 80% effort on each jump
B. bench press x 8-7-6-5-4-3-2-1
C. for time:
-assault bike x 85/70 cal
CrossFIt Class Workout 7/18/14
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Seattle Drop-in 3:
30 Min AMRAP: 25 Wall balls, 400 m run, 10 ring dips, 50 Du’s. finished 4 rounds thru 3 du’s. And let me tell you about the uphill walk after. Jaysus.