Tuesday, August 23rd 2016

Crossfit

A) 12 minute alternating EMOM:

1) 4-5 strict pullups +4- 5 strict toes to bar

2) 8-10 bar or ring dips

 B) 10-9-8-7-5-6-4-3-2-1

Overhead squat (135/95lb)-burpees to a 6″ target above reach.

Rx-Plus

A) 1) 5 strict CTB pullups+ 5 strict toes to bar  2) 1MU+4 dips + 1MU + 4 dips

B) (175-185/125-135lb)

Metcon class

A) 10-9-8-7-6-5-4-3-2-1 db front squat (35+/25+lb)

*In between sets, walking lunge length of rig w/dbs at side.

*5 burpee penalty every time you set the dumbbells down.

B) Coaches choice double tabata