Monday, February 15th 2016

Crossfit

A) Gymnastics tempo strength work 15 min EMOM 1) 4-8 strict chin-ups 2) 4-8 strict toes to bar 3) 6 db single arm strict press per side *Tempo 2020 for chin-ups and ttb

B) Nasty Girls: 3 rounds 50 air squats, 7 muscle ups, 10 hang power cleans (135/95lb)

Rx-Plus

B) Nasty Girls V2 (Regionals Workout 2014):

3 rounds, 50 pistols, 7 muscle ups, 10 hang power cleans (175/115lb)

Metcon class

Fight gone bad style workout: 6 1-minute stations, 5 rounds.

1) calorie row 2) slamball 3) V-ups 4) 10m shuttle sprints 5) burpee pullup 6) rest