CrossFit 416 Daily – Sunday, October 1st

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CrossFit 416 Daily – Sunday, October 1st

Strength

Thrusters

5-5-5-5-5 reps

 

WOD

9-15-21

Thrusters (at 60% of strength)

Bar-facing burpees

 

RX+

Thrusters

5-5-5-5-5

then

50 x Wall Balls

40 x Russian kettlebell swings (70lbs/53lbs)

30 x Thrusters (95lbs/65lbs)

40 x Wall balls

30 x Russian kettlebell swings

20 x Thrusters

30 x Wall balls

20 x Russian kettlebell swings

10 x Thrusters

then

5 rounds for time

5 x Strict pull-ups

5 x Strict toes-to-bar

25 ft Handstand walk

50 x Double unders

then

Every minute on the minute for 5 minutes

5 x Biceps curl

5 x Bench press (@80% of one rep max)


Reset your T-spine With This Simple Stretch

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