Thursday, November 30, 2017


4 RFT:
200 m Run
5 Bar Muscle Ups
200 m Run
10 KB High Pull (1.5/1)
200 m Run
10 KB Goblet Squats (1.5/1)
200 m Run
20 Alt. Pistol Squats

*Time Cap 40:00
*Compare to 6-30-17
*Courtesy of CrossFit Training Yard

Tip of the Day
Today's workout is absolutely all about the run!  Start out on a pace that you would run for 2 miles.  Keep that pace in mind as you go through each round.  Make quick work of the inside movements.  You should be able to keep your breathing under control enough to keep moving consistently and potentially pick up the pace toward the end.