Thursday, July 7th 2016

Crossfit

A) Front squat 4×6, starting at 65% of 1RM and ascending weight each set.

Perform 3 seated box jumps after each working set

B) 2×5 mins on 5 min off: 1000m row + max rep power cleans (95/65lbs)

*Scale row down to 900m if can’t be finished in under 4:20 aka slower than 2:10 pace

Rx-Plus

135/95lb power cleans

Metcon class

A) Partner I-go-you-go for 5 rounds each : 5 db deadlifts -5 db front squats-5 db push press-10 db thrusters-14 10m shuttle sprints

*partner goes through entire complex while other partner rests