Monday July 18th, 2016

Crossfit

A) Find a heavy double split jerk in 15 minutes. If you find 2RM early get 1-3 sets of 2 @90% of A

B) Max squat clean and split jerks in 5 minutes @ ~65% of 1RM C+J or 155/105lb.

Rest 5 minutes.

Max calories on the rower in 5 minutes.

Rx-Plus

Use 65% of 1RM clean and jerk

Metcon class

Every 4 minutes for for 40 minutes alternate between A and B for 5 rounds of each

 A) Run 400m

B) 20 wallballs + 20 burpees

Rx-Plus: Run 400m holding wallball