Wednesday, September 20th 2017

Crossfit

A) 12 minute EMOM 1) single arm db push press 6-8/side 2) Deadlift 8-10 reps @60%+ 3) rest

B) 10 min alternating EMOM:

1) 4-5 db deadlifts (35/25lb)+4-5 db power cleans +4-5 db hang squat cleans

2) bear crawl 50ft-broad jump 50ft

Rx-Plus

50/35lb db

Metcon Class 

Run 400m

50 kb swings (53/35lb)

Run 400m

50 jumping air squats

Run 400m

50 plate GTOH (45/25lb)

Run 400m

50 wallballs

Run 400m

50 OH plate lunges

Run 400m

Tags: