Thursday, July 28th 2016

Crossfit

A) 8 min EMOM: 3 front squats w/2sec pause at bottom of each squat @ 60%+ of 1RM.

B) 4 rounds of

OH plate lunge 50m (45/25lb)-15 HSPU-200m run w/plate

Rx-Plus

deficit kipping HSPU, either 25lb or 45lb plates on a flat surface

Metcon class

A) 150 wallballs

*EMOM 3-5 burpees over wallball

Rest approximately 5 minutes

B) 100 russian kb swings

*EMOM 8-10 hollow rocks