Friday, August 18th

Rookie Alec Smith Gives Candid Recap of His First CrossFit Games -BarBend

Performance is in red, Competition is in blue, Links are in green

A) Three Sets:
Goblet Squat x 8-10 reps 
Rest 45 seconds
Single-Arm Dumbbell Row x 8-10 reps each arm
Rest 45 seconds
Bent Knee Static Hang x 20-30 seconds 
Rest 45 seconds

B) 4 sets for times of:
15 Russian Swings 
15 Wallballs 
400 meter Row at 90%+ effort

Rest walk 5 minutes between all sets.
Record total time for each set and the time of each row.

A) On the minute, for 10 minutes:
Squat Clean x 1 rep
Building up to 80%

B) 4 sets for times of:
1 Squat Clean + 3 Front squats at 80% of 1 rep max Clean
12 Toes To Bar
500 meter Row at 90%+ effort

Rest walk 5 minutes between all sets.
Record total time for each set and the time of each row.

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