מארק סמרסקי

5 Rounds for MAX Unbroken Reps: 1 ½ Body-Weight Deadlifts Dips -Rest as needed- Competitor’s: Technique: 5 x 3 Muscle Up Transition 5 x 3 Kip +

חג שבועות שמח! שעות פתיחה להיום: 19:00-20:00 קרוספיט 20:00-21:00 קרוספיט 21:00-22:00 קרוספיט Strength: Every 3:00 For 12:00 10 Back Squats *Find your new 10RM, last

“Filthy Fifty” For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to

Strength: Every 3:00 for 12:00 8 Bench Press Find 8 RM (Should be heavier than last week’s 10) Metcon: “Flight Simulator” For Time: 5 unbroken

Warm-up: Get your heart rate up, then… Spend 10:00 on Shoulder Mobility Weightlifting: Every 1:00 for 8:00 Muscle Snatch + High Hang Power Snatch +