Thursday, August 11th, 2016

Crossfit

A) 6×2 front squat w/2 sec pause on each rep. Ascending weight (75%+)

B) 6 minute ascending ladder: Wallball-box jump 3-6-9….etc.

Rest 3 minutes.

Then 5 minute ascending ladder: 3-6-9….etc box jump-push press (95/65lb)

Rx-Plus

115/75lb

Metcon class

8×2 mins on 90 secs off alternating between A and B.

A) 10 ring rows then AMRAP 4 burpee tuck jumps + 8 kb swings

B) 7 strict toes to bar then AMRAP 14 mountain climbers + 4 left arm kb thrusters + 4 right arm kb thrusters