Monday, May 23th 2016

Crossfit

A) Find a 1 rep max cluster in 10 minutes. Then 5 minute EMOM, 5 thrusters @ 70-75% of 1RM

B) Complete as many rounds as possible in 20 minutes of:

200-meter farmers carry,  100-meter walking lunge (unweighted), 50- meter handstand walk *Handstand walk scale is 30 shoulder taps

Rx-Plus

HS walk and 70/50lb dumbbells

Metcon class

10 rounds with 90 sec rest between rounds:

10 burpees + 10 box jumps + 10 goblet squats + 10 hollow rocks