3-14-16


Matt Pull up CrossFit: A1: Front Squat -4 x 3 Tempo (4/2/0/1) *rest 90 sec A2: Good Morning -4 x 8-10 Tempo (4/1/0/1) *rest 90 sec then: 5 rounds of... 5 Squat Clean (should be heavy) Sprint to flag pole * walk/ jog back *No time component on today's workout. Pick a weight that's tough for 5 cleans, and go hard on the run. *Recover on walk back