Thursday, March 8th 2018

Crossfit

A) 4×5 tempo back squats @ 50-55% 1RM:

5 seconds down- 1 sec pause- explode up

Go every 3 minutes

B) 4 rounds: 3 minutes on 1 min off

Run 400m

then max reps alternating between

1) push jerk (135/95lb) 2) power cleans.

Metcon Class 

10 rounds for time:

Row 250m – 8 burpees box jumps (24/20″) or (20/18″)- 16 air squats

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