Thursday, August 25th 2016

Crossfit

A) Deadlift 3×10 65%+touch and go. Go every 3:15.

 B) Fran: 21-15-9

Thruster (95/65lb)-Pullup.

*10 minute time cap.

Rx-Plus

Rest exactly 3 minutes from when you finish Fran then complete 12-9-6 thruster/chest to bar.

Metcon class

A) 6×30 on 30 off calorie row

Rest 1 minute

6×30 on 30 off 10m shuttle sprint

Rest 1 minute

6×30 on 30 off wallball

Rest 1 minute

Then do 15-12-9-6-3 db thruster/box jump over

B) Coaches choice core work