Monday, August 22nd 2016

Crossfit

A) Find a heavy triple back squat. Then do 3×5 @ 80-85% of 3RM.

 B) 10 min AMRAP:

8 plate burpees (45/25lb)-10 OH plate lunges-12 toes to bar

Rx-Plus

55/35lb plate (colored plates)

Metcon class 

A) 20 min alternating EMOM

1) 4 pullups-8 pushups-12 air squats

2) Run 200m

*Can scale down to 3-6-9 reps, or scale up to 5-10-15 reps

B) 3 rounds: 20 db weighted butterfly sit-ups/ 30 mountain climbers