Thursday, February 11th 2016

Crossfit

A) Find a heavy triple front squat in 14 minutes. Then 2×3 @ 90% of A)

B) Grace: 30 clean and jerks for time (135/95)

* Every time you break a set (drop the bar, or pause longer than 3 seconds, no pausing with bar at ground),  perform 1 rope climb

Rx-Plus

B) 2 rope climb penalty

Metcon class

40 min EMOM:

1) 10-12 burpees 2) 50m bear crawl 3) 10 db snatch 4)10-20 box jump overs 5) rest