Monday, February 8th 2016

Crossfit

A) Gymnastics tempo strict strength work 15 min EMOM:

1) 4-8 strict pullups 2) 4-8 deficit pushups 3) 4-8 strict ring dips * Tempo 2020.

B) 21-15-9 Deadlift (225/155) Box jump (24″/20″)

Rx-Plus

A) Can sub strict handstand pushups for deficit pushups

B) Regionals 2014 workout:  21-15-9 Deadlift (315/205lb), box jump (30″/24″) 10 minute time cap

Metcon class

8 rounds, 3 minutes on 2 minutes off alternating between:

A)Row 500m plus max Overhead plate lunges B) Run 400m + max burpee box jumps