crossfitnine7

ascension project week 12 day 1 2 sets :

4 rounds 4-min on/1-min off 400m run + 50 ft

ascension project week 11 day 5 4 x 8 :

ascension project week 11 day 4 2 rounds (35-min) 800m

ascension project week 11 day 3 2 x 6

ascension project week 11 day 2 3 sets :building

ascension project week 11 day 1 2 sets :

6 rounds ( 36-min) 400m run 12 kb swings 250m

2 rounds (30-min) 160 double unders 40 t2b/60 knee raises