Tuesday, September 19th 2017

Crossfit

A) For quality: JT

21-15-9 handstand pushups-ring dips-pushups

*15 minute cap

B) I-go-you-go with partner for 5 rounds each:

200m sprint-15 wallballs-5 burpee tuck jumps

*20 minute time cap

Rx-Plus

strict JT

Metcon Class 

A) 5 minute max calorie row

Rest 3 minutes

B) 5 minute AMRAP: 5 pullups-7 box jump overs-9 slamballs (50/30lb)

Rest 3 minutes

C) 5 minute max calorie AB/airdyne

Rest 3 minutes

Repeat B

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