Saturday, July 15th 2017

Crossfit

A) 20 min partner AMRAP

*I-go-you-go except for runs
2 rope climbs each
400 m run
20db front rack db lunges each
10 db push presses each
10 weighted sit ups each

*Wear appropriate gear for rope climbs!

B) Death by burpee. Starting at 4, going up by 2 each minute

Metcon Class 

8x 2min on, 2 off, alternating between A) and B)

A) row 250m then amrap 10 jumping air squats+ 5 push ups
B) 200m sprint then amrap 10 db snatches + 5 pull ups

B) 5 minutes of ab’s coach’s surprise

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