Friday, August 5th 2016

Crossfit

A) 6×30 secs hard 30 secs easy row

(Keep a pace equivalent to a hard

500m or 1000m trial)

1 minute rest

B) 6×30 secs on 30 secs off double unders

1 minute rest

C) 6×30 secs on 30 secs off 10m shuttle runs

Rest 1 minute

D) 18-15-12-9-6-3 wallball-burpee.

Rx-Plus

wallball to a higher target 11″/10″

Metcon class

Every 4 minutes for 8 rounds alternate between A) and B)

A) Run 400m w/ slamball or wallball

B) Run 400m + 20 air squats

*Goal is to get approx 1:30-2:00 rest. If not, scale runs to 300m