Monday, October 23rd 2017

Crossfit

A) Every 30 seconds for 8 minutes: 1 snatch @ 70% 1RM

B) 50 toes to bar

40 db box step ups (35/25lb) (20/18″box)

30 ring dips

20 db burpee deadlifts

10 wallwalks

Rx-Plus

50/35lb db

Metcon Class 

A) 10 rounds of

30 double unders-20 air squats-10 db push press (35+/25lb+)- 5 box jump overs

Rest 1 minute after each round

B) 3 rounds for quality:

10 single leg dls/side-10 strict pushups-30 second plank hold

 

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