Thursday, June 2nd 2016

Crossfit

A) 10 minute AMRAP: 10 burpee box jump overs (18″/12″)-15 thrusters (95/65lbs)

*Box is low so standard is to jump all the way over the box

B) Every 75 seconds rotate through each movement for 4 rounds of each 1) 8 db bent over row/side 2) 10-14 front rack lunges from rack (5-7 per side) 3) 10 db bench press

Metcon class

With a partner complete 5 rounds of: Row 1000m + 50 medball cleans

*Partners must switch off every 250m on the rower and every 5 medball cleans