Thursday, August 4th 2016

Crossfit

A) Find a heavy triple front squat w/ 2 sec pause at bottom of each rep.

Then do 3×3 (w/pause) @ 90% of A

 B) 8 minute AMRAP:

8 hang power snatch (95/65lb)-8 pullups-8 box jumps (24/20″)

Metcon class

8x2min on 2 min off alternating between A and B.

A) 1 round of Cindy (5 pullups-10 pushups-15 air squats) + max cals on rower

Rx-plus: 5 CTB pullups-10 ring pushups-15 air squats

B) 20kb swings + 10 goblet lunges + max burpees to a target