Tuesday, December 11th 2018

Crossfit

A) 1 power clean + split jerk every 45 seconds for 10 rounds @ 70%+ 1 RM

If possible go a little heavier than last time we did this

B) 1000m row for time

Rest 3 minutes

30 thrusters for time (135/95lb)or (115/75lb)

Rest 3 minutes

50/40 calorie bike for time

*20 minute cap

Rx-Plus

155/105lb

Metcon Class 

3 rounds for time:

Run 800m

25 burpees to a 6′” target

25 kb goblet cleans (53/35lb)

Tags: