Thursday, January 4th 2017

Crossfit

A) 8 rounds. Go every 75 seconds

1-2 Snatch w/pause 1 inch off ground

B) 5 minute AMRAP: 8 kb swings (53/35lb)-8 pushups-8 box jump overs

Rest 5 minutes

5 minute AMRAP: 8 kb snatches (4/side)-8 pushups-8 box jump overs

Rx-Plus

70/53lb kb

Metcon Class 

5 rounds of

750m row + 8 erg burpees + 16 db lunges (35/25lb) or (50/35lb)

Rest 3 minutes after each round.

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