Tuesday, August 15th 2017

Crossfit

A) 10 minute EMOM: 1-2 power snatches

B) 15 minute alternating EMOM:

1) 100ft db farmers carry (70/50lb) 2) 5 double kb cleans + 5 double kb front squats + 5 double kb STOH 3) Rest

*Scaling option: Reduce reps of kb complex or do complex w/only one kb and alternative arms each round.

Rx-Plus

heavier farmers carry

Metcon Class 

A) 5×25 air squats +100m hill sprint. Slow walk back down as rest.

B) 5 rounds of 10 slamballs (40/30lb)-5 strict pullups.

Rx+: 5 weighted pullups

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