Saturday, September 3rd 2016

Crossfit

A) Buy in: 150 double unders (or 300 singles)

Then 3 rounds of:

30 front rack lunges (15/side) (115/75lbs)-20 bar over burpees-10 knees to elbows-200m OH plate carry (45/25lb).

Then buy out: 150 double unders

 B) Coaches choice

Rx-Plus

135/95lb and 55/35lb plates

Metcon class

Run 1 mile

 50 air squats-40 pushups-30 box jumps-20 burpees-10 wall walks-20 burpees-30 box jumps-40 pushups-50 air squats.

Run 1 mile.