Tuesday, August 2nd 2016

Crossfit

8 min alternating skill EMOM:

10-16 pistols total on one minute and 5-10 strict HSPU on other minute

B) Every 4 minutes for 24 minutes alternate between 1) and 2)

1) 600m run

2) 16 OH lunges (95/65lb) + 10 bar over burpees

Rx-Plus

115/75lb and 14 bar over burpees

Metcon class 

Partner Chipper

1 mile run-50 alternating db snatches – 800m run-50 pullups-600m run-50 burpee db box step over (20/18″ box)-400m run

*Athletes always work one at a time, even on run, aka for 400m runs one person can run 200m, then the other person runs 200m