Thursday, January 25th 2018

Crossfit

A) Gymnastics skill work:

5×5-15 kipping pullups or butterfly/CTB.

Between rounds 30 second handstand hold

Rest 1-2 minutes after each round

B) 5 rounds. Go every 4 minutes:

20/15 calorie row-20 jumping lunges-7 power clean and jerks (135/95lb)

 *If row takes longer than 70 seconds, scale to less calories.

Rx-Plus

155-165lb/105-115lb

Metcon Class 

A) 7 rounds for time of :

7 db thrusters (35/25lb) or (50/35lb)

7 pullups

7 burpees

7 db power cleans

7 box jump overs

7 heavy kb swings (70/53lb)

7 hand release pushups

B) Coaches choice

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