Tuesday, May 24th 2016

Crossfit

A) Find a heavy triple back squat in 15 minutes. Then do 1x max reps @ 80% of 3RM

B) 21-15-9 American Kb swing (50/35lb) – High box jump (30/24″)

Rx-Plus

(70/53lb)

Metcon class

Partner WOD: 600m run with one 45/25lb plate-200 double unders or 400 single unders-150 wallballs-100 sit-ups-50 pullups or ring rows – 400m run with plate

*During run, partners may switch off who holds the plate. On double unders and wallballs partner must hold plate locked out overhead while other partner is working. On sit-ups, partner must hold plank while other works. On pullups, partner must hang from pullup bar while other partner is working. Reps don’t count unless other partner is holding plate overhead, holding plank, or hanging from bar.