Thursday, August 18th 2016

Crossfit

A) Find a heavy single front squat in 20 minutes. If you find it early then do mobility/skill work of choice

B) Open WOD 13.3

12 minute AMRAP

150 wallballs-90 double unders-30 muscle ups (or 30 CTB pullups)

Metcon class

10 min EMOM: goblet lunges + hand release pushups

Rest 4 minutes

10 min EMOM kb swings + sit-ups

Rest 4 minutes

10 min EMOM: medball/slamball cleans + burpees

*For each EMOM athletes chooses number of reps, but it must be equal reps for each movement. Ex: 10 kb swings +10 sit-ups every minute. For lunges count total reps, aka 6 lunges and 6 pushups would be 3/leg.