Monday, June 26th 2017

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

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