12/26/19

CrossFit Loyalty – CrossFit

Primer

3 Sets For Quality:

5 Tempo Ring Rows

10 Front Rack Reverse Lunges

:20 Second Front Squat Hold

Front Squat

On the 1:30 x 5 Sets:

1 Tempo Rep

Tempo:

* 10 Second Negative

* No Pause in Bottom

* Full Speed Stand

Push Press (4 x 6)

Increase from last week

Blitzen (Time)

5 Rounds:

20/15 Calorie Row

10 Thrusters (115/80)

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