November 1st, 2018

Crossfit

A) Back squat: 6×4 @ 80%

B) 8 minute AMRAP:

8 pullups-8 deadlifts (185/135lb)-8 box jumps

Rx-Plus

chest to bar pullups

Metcon Class 

A) 8 minute alternating EMOM:

1) 10/8 calorie bike 2) max hang db clusters

Rest 5 minutes

B) 20 minute alteranting EMOM:

1) 30 mountain climbers

2) 7-10 kb deadlifts + 5 burpees over kb

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