Monday, July 25th 2016

Crossfit

A) 3×12 back squat @60%+. In between working sets 8-12 strict ring/bar dips

B) 21-15-9 power clean and jerk (95/65lb)-toes to bar

C) tabata alternating between static hold of coaches choice and handstand shoulder taps

Rx-Plus

A) weighted bar dips B) 115/75lb

Metcon class 

8x 2min on 2 min off alternating between A) and B)

A) Row 20/15 cals + max burpees over the rower

B) 50 double unders + 15 box jumps + max medball/slamball cleans