Thursday, January 11th 2018

Crossfit

A) 5×5-15 kipping (or butterfly/ctb pullups).

Between rounds 30 second handstand hold.

Rest 1-2 minutes after each round.

*15 minute cap

B) 5 rounds

 4 squat snatches (155/105lb)-6 burpee box jump overs-12 american kb swings (53/35lb)

Rx-Plus

185/135lb and 70/53lb

Metcon Class 

Hero WOD

Helton

3 rounds for time of

Run 800m-30 db squat cleans (50/35lb)-30 burpees

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