Thursday, July 21st 2016

Crossfit

A) Front squat 5×3 starting at 75% and ascending weight each set

B) 5-10-15-10-5

Oh-squat (115/75lb)-high box jump (30/24″)-ring dip

 *15 minute time-cap

Rx-Plus

135/95lb, immediately after finishing workout perform 30 strict hspu buy out under time cap

Metcon class

30 min AMRAP: I-go-you-go

10 kb swings (53/35lb)-10 goblet squats-8kb box step overs (20/18″)-8 pullups.

*One person goes through entire complex before next person goes.

*Every 5 minutes, both partners must stop where they are and run 200m.