Tuesday, August 14th 2018

Crossfit

A) 16 minute alternating EMOM:

1) 4 deadlifts+ 4 hang power cleans+ 4 push jerks (135/95lb)

*Scale reps, and then secondly scale the weight if needed

2) 30-50 double unders

B) For total time:

Accumulate 3 minute hang from the rig.

Every time you drop 1 lap rig farmers carry (53/35lb)

Rx-Plus

5-5-5 rep scheme

Metcon Class

A) 18 min EMOM for max reps:

1) db burpee GTOH (35/25lb)

2) box jumps

3) toes to bar (V-ups)

4) wallballs

5) assault bike cals

6) rest

B) Coaches choice

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