Monday, July 11th 2016

Crossfit

A) Find a heavy triple overhead squat in 15 minutes. If you find 3RM early get 1-3 x 3 @ 90% of A

B) Isabel: 30 snatches for time (135/95)

*Any style snatch permitted *8 minute time cap.

C) 12 x 20secs on 10secs off alternating between hollow hold/handstand hold

Rx-Plus

Rest exactly 3 minutes after finishing Isabel and then complete Grace: 30 clean and jerks for time (135/95lb). Goal is to finish both under time cap. It will be tight!

Metcon class

10-20-30-40-50

medball clean (20/14lb)-hand release pushup-box jump