Wednesday 8.16.17


Banded Shoulder Prep (use two thin bands across the rack)
8 Rows
8 Reverse Flys
8 Row + External Rotation
8 Straight Arm Raises
8 Straight Arm Extentions
*Every rep with 2 second hold



30:00 AMRAP
25 Toes to Bar
150 Double Unders
15 Squat Cleans (135/95/40% of 1RM)
3:00 REST

Post weight used and total reps to comments



Overhead Tissue Smash (SL 255)
10 Laying on back, Straight one-arm Band Pull down + straight opposite leg raise (L/R)

Blake Holman

CrossFit City Limits, 6613 North Lamar Boulevard, Austin, TX, 78752