Thursday, March 22nd 2018

Crossfit

A) 4×5 tempo back squats @50-55%: 5 down- 1 sec pause- explode up.

Go every 3 minutes

B) 3 rounds for time of

400m run-21 push jerks (115/75lb)- 15 toes to bar

Rx-Plus

135/95lb

Metcon Class 

A) For total time:

30 db hang squat cleans (2×35/25lb) or (2×50/35lb) -30 wallballs

Rest 3 minutes

30 db clean and jerks- 30 wallballs

Rest 3 minutes

30 alternating db snatches (50/35lb)-30 wallballs

B) Coaches choice

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