Friday, September 15th 2017

Crossfit

A) 12 minute EMOM

1) Bent over row/w loaded barbell 8-10 reps

2) single leg weighted box step ups 6-8/side

3) Rest

B) 3 rounds of 6 1-minute stations for max reps.

 1) alternating db squat snatches or db split snatches (50/35lb)

2) PVC pipe situps

3 ) slamballs (40/30lb)

4) wall walks

5) monostructural movement of athletes choice*

*calorie row/bike/ski erg/DU/trueform

6) rest

Rx-Plus

70/50lb db

Metcon Class 

A) 21-15-9

burpee box jumps- kb goblet cleans(53/35lb)

Rest 5 minutes

B) 15-12-9

burpee box jumps- heavy kb swings (70/53lbs)

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