CrossFit Online Programm Tag 115

Fitness

3rnds not for time
10 Y
10 T
10 W

front squat
1x5 @80% of 5RM
1x3 @90%
1x1+ @100% try to go for 5 or more reps with perfect form

for time
10 thruster 40/30
30 push ups
10 thruster
40 squats
10 thruster
50 sit ups
10 thruster
60 double under




Performance

3rnds not for time
10 Y
10 T
10 W

emom 14
3 hang clean
*increase weight every 2nd minute

push press
1x5 @80% of 5RM
1x3 @90%
1x1+ @100% try to go for 5 or more reps with perfect form

3rft
2 rope climbs
4 hang clean 80/50

12 pistols

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