Friday, September 2nd 2016

Crossfit

A) 4x400m sprint. Go every 4 minutes. 90%+ effort

B) ALL the pressing:

21-15-9 bar dip-push press-(95/65)

15-12-9 strict HSPU

Rx-Plus

 21-15-9 of all 3 movements: strict HSPU- ring dips and push press (115/75lbs)

Metcon class

A) 20 min alternating EMOM: 1) 50m bear crawl 2) 10-15 medball cleans (20/14lb)

B) 3 rounds: 50 double unders-30 hollow rocks