Saturday, August 13th 2016

Crossfit

A) Buy in: 800m run

Then 10-9-8-7-6-5-4-3-2-1 of Thruster (95/65lb) -Hand release pushup-PVC pipe sit-up

Buy out: 400m farmers carry (53/35lb kbs of 50/35lb dbs)

B) Coaches choice

Rx-Plus

115/75lb and handstand pushups instead of hand-release pushups

Metcon class

A) 28 minute partner AMRAP: I-go-you-go style

10 10-meter shuttle sprints-1xlength of rig broad jump-1xlength of rig OH plate lunge (45/25lb)-10 plate burpees

*One person goes through entire complex before next person starts

B) Coaches choice