Friday- Adderall

CrossFit

0:00 – 10:00 –
1 Mile Run or 2000/1600 Meter Row
Max Clean and Jerks (135/95)

10:00 – 13:00 – Rest

13:00 – 20:00 –
800m Run or 1000/750 Meter Row
Max Power Snatch (115/80)

20:00 – 23:00 – Rest

23:00 – 27:00 –
400m Run or 500/400 Meter Row
Max Thrusters (95/65)

Sweat-X

3 Rounds of:
10 Banded/ Strict Pull-Ups
15 V-Ups

5 Rounds of:
10 Cal. Anything
10 Burpee
10 DB Push Press


Open Prep

1. Class WOD

2. Strength 
3 Giant Sets:
10 Close Grip Barbell Bench Press
15 Barbell Bent Over Rows
20 Dumbbell Floor Presses
25 GHD Sit-Ups
Athlete chooses weight, but all sets are meant to be unbroken. Rest as needed in between