Friday 7-6-18: CrossFit and Endurance Workouts

The Way Get Started Is To Quit Talking And Begin Doing.
— Walt Disney

Workouts of the Day

CrossFit 

1. Back Squat
6-6-4-4-2-2

2. For time:
4 rope climb
16 thruster (50/35)
3 rope climb
12 thruster
2 rope climb
8 thruster

*Sub lying to standing rope climbs or 12-9-6 pullups

Endurance

1. 5 rounds
5 Back Squat (inc. weight)
30 sec hollow hold

2. For time:
8 pull ups
20 dumbbell thruster
20 dumbbell  step ups (10/10)
6 pull ups
20 dumbbell thruster
20 dumbbell  step ups
4 pull ups
20 dumbbell thruster
20 dumbbell  step ups
2 pull ups

3. 3 min bike cool down
Accumulate 60 sec in l sit attempts