Tuesday, August 16th 2016

Crossfit

A) 8 minute skill EMOM: Alternate between 10-14 pistols total and 5-10 strict HSPU or box HSPU

B) 4×3 min on 3 min off 500m row + max reps alternating each interval between 1) and 2)

1) pullups 2) clusters (95/65lb)

Rx-Plus

1) chest to bar pullups or bar muscle ups or ring muscle ups

 2) 115/75lb)

Metcon class    

A) 3 rounds: 200m farmers carry-20 db GTOH (35/25lb)

B) Death by burpee box jump