Crossfit
A) 12 minute EMOM:
minute 1-4) 1-2 muscle cleans
minutes 5-8) 1-2 power cleans
minutes 9-12) 1-2 squat cleans
*Start light and progressively get heavier as form allows
B) 10 minute AMRAP: 10 double kb front rack lunges (53/35lb)-15 abmat sit-ups- 100ft farmers carry
C) Accumulate 30-50 bar dips for quality
Rx-Plus
B) (62-70lb/44-53lb kbs) C) ring dips
Metcon Class
A) 5 rounds of
8 alternating Heavy Db power snatch (70+/50+lb)- 12 burpee box jump overs (24/20″)
B) 16 minute alternating skill EMOM
1) 5-10 pullups or 5 jumping pullups with controlled descent
2) 1 turkish get up/arm
3) 8-10 squats holding slamball (50/40lb)
4) rest