Monday, August 1st 2016

Crossfit

A) 3×10 back squat @65%+. In between working sets 8-10 ring rows and 5-10 strict toes to bar

B) 5 min AMRAP: 30 double unders-10 push jerks (95/65lb)

Rest 3 minutes

5 minute AMRAP: 40 double unders-5 heavy push jerks (155/105lb)

Rx-Plus

115/75lb then 185/135lb

Metcon class 

40min EMOM

1) 10 db GTOH 2) 20 mountain climbers + 5-10 box jumps 3) 5 burpees + 10-15 air squats 4) Row 15/12 calories 5) rest