CrossFit Ambush – CrossFit
Warming up Deads and OHS (No Measure)
15 cal assault bike
10 Straight Leg Deadlifts (RDL
choose a heavy weight you will do for all sets. resting 90 seconds between sets
Overhead Squat 135/95
You should choose a weight that you have the potential to do unbroken.
you will use two bars.
15 minute time cap
spin bike – 5 mins
quad and shoulder smash – 5 mins