03212016- Thruster/Swing/Row/Airdyne

Deadlifts, Wall Balls, Rowing and Handstand Push Ups. 16.4 was a blast! One more week to go! #crossfit #cf414

A photo posted by CrossFit 414 (@cf414) on


Back Squat- build to a 5 Rep Max or 3 x 5 same weight across

Workout of the Day:

Complete 5 cycles of:

30 seconds Thrusters (95/65 lbs)

30 seconds rest

30 seconds Kettlebell Swings

30 seconds rest

30 seconds Row/Airdyne

30 seconds rest


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