Friday, August 11th 2017

Crossfit

A) 16 minute EMOM:

1) 2 rep front squat w/3 second pause

2) db bench press 10 reps

3) 10 wide stance empty barbell good mornings

4) rest

B) 8 minute ascending ladder of

thrusters (95/65lb)-toes to bar

3-3-6-6-9-9..etc

Rx-Plus

Aim to get into round of 21

Metcon Class 

35 minute AMRAP:

Run 400m-30 wallballs-15 pullups-30 box jumps-15 pushups

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