Friday, August 19th 2016

Crossfit

A) 800m-600m-400m-200m. All @ 90%+ effort. @min 0 run 800m. @ min 7 run 600m. @ min 12 run 400m. @ min 16 run 200m.

B) 4 rounds of

8 strict chin-ups-4 heavy deadlifts (265/185lb)-12 deficit pushups or ring pushups-4 deadlifts

Rx-Plus

315lb+/205lb+

Metcon class

A) 25 min AMRAP: 50m bear crawl-4 db front squats-8 db push press-12 db thrusters -50m db walking lunge (35-45lb)/(25-35lb)

B) 12×30 secs on 30 secs off alternating between handstand hold/side-plank hold/L-hang hold.