Wednesday, December 20th 2017

Crossfit

A) 8 min alternating EMOM:

1) 5-10 kipping HSPU 2) 4-8 wide grip strict pullups

B) 3 minute AMRAP: max American kb swings (53/35lb)

Rest 90 seconds

4 minute AMRAP: max burpee box jumps

Rest 90 seconds

3 minute AMRAP: max calorie bike/ row

Rx-Plus

A) deficit kipping HSPU

Metcon Class 

A) 6x100m hill sprints

 B) 10 minute AMRAP:

5 strict pullups-10 kb goblet cleans-15 abmat situps

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