Monday, February 29th 2016

Crossfit

A)15 min EMOM 1) 6 single arm db strict press per side 2) 4-8 strict pullups 3) 4-8 strict ring dips *Tempo 2020 on pullups and ring dips

B) 3minute AMRAP: Run 400m + max reps toes to bar

rest 3 minutes

3 minute AMRAP: Run 400m + max rep hang power snatch (95/65lb)

rest 3 minutes

3 minute AMRAP: Run 400m + max rep HSPU

Rest 3 minutes

Run 400m + max reps bar over burpees.

*Scale run to 300m if needed to have at appx 1 minute for max reps

Rx-Plus

aim for 35+ toes to bar, aim for 20+ snatches (115/75), aim for 20+ HSPU

Metcon Class

30 min EMOM

1) 40-60 double unders 2) 15-20 medball cleans 3) 5 pullups + 20 mountain climbers 4) Rest