Saturday – 27.10.18

Strength

Warm up-

3 Rounds-

5 Pull ups
5 Close Grip inverted rows

Workout-

Pull Up, Negetives 3 x 3
Barbell Rowing 3 x 10
Dumbbell Rowing 3 x 8
Straigth arm pull down 3 x 10

Dumbbell Curl 3 x 10
Preacher Curl 3 x 10


CrossFit

Warm up-

400m Run

3 Rounds-

5 Kettlebell swings
5 Power clean
3 Burpees

Skill-

Power Clean

Conditioning-

15 mins AMRAP-

10 Ground to Overhead @115/75 lbs
10 Lateral Burpee


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