Wednesday @CrossFit 1401 WOD 800 m run 10 back squats (135/95) 10 burpee box overs w/DB’s 600 m run 10 front squats (135/95) 10 burpee box […]

Saturday @CrossFit 1401 Push Jerk  3-3-3-3-3 15 min AMRAP 200 m tire drag 12 slam balls 6 strict c2b

Friday @CrossFit 1401 Suitcase Deadlifts 5-5-5-5-5 Building up in weight Superset: Back Flys and Hi pulls 12-10-8-6-4 Forearm curls 3 x 10 WOD 3 rounds: 12 […]

Thursday @CrossFit 1401 Tabata Core: 20 seconds work/10 seconds rest -Russian Twists -Leg lifts -Flutter kicks -Toe touch 12 min EMOM 3 deadlifts/ 2 hang hi […]

Wednesday @CrossFit 1401 Back Squats 8 x (1+1) *First back squat with a 5 second pause, second back squat without (2 squats in each set) for […]

Tuesday @CrossFit 1401 10 x 100m sprint on rower Rest 1:00 min between each Bench Press close grip 12×3 reps limited rest 10-7-4 Burpee box over […]