BayWay CrossFit – CrossFit

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Weightlifting

Thruster (3×5)

3 x 5

Thruster*

*Keep loading moderate and reps TNG for all three sets. Bar should start on ground.

Workout

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups

Cool Down

Warm-up (No Measure)

FOR RECOVERY

3:00 Foam Rolling Upper Back

3:00 Foam Rolling Quads