CROSSFIT 90 – 10/08/2019

A. Warmup (09:30-09:45)
2 min light row
10 Kang Squats
10 Shoulder Mobility
10 Front Squats
10 Strict Press
10 Bent Over Row (sup)

B. Strength (09:45-10:10)
Alternating OTM for 12 minutes (6 Rounds) – 66% of 3RM Back Squat

Odd Minutes – 3 Front Squats
Even Minutes – 6 Back Squats

C. (weighted) Odd Object Conditioning (10:10-10:35) TC: 20min
3-4 Rounds
400m Run (3 small rds)
3 Rope Climbs 
20 Slamball / Sandbag Front Squats

rxd –  wearing a 20/14# Weight Vest

D. Conditioning: (10:40-11:00) TC: 20 min
For Time:

45/30 Calorie Assault Bike
… Directly into:
100-80-60-40-20 – DU
50-40-30-20-10 – weighted straight leg sit-ups
… Directly into:
45/30 Calorie Assault Bike

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