Tuesday, August 9th 2016

Crossfit

A) 8 minute skill EMOM: Alternate between 1-2 rope climbs and 6-10 strict knees to elbows

B)Run 400m-21 deadlifts (225/155lb)-3 rounds Cindy (5 pullups-10 pushups-15 air squats)-Run 400m- 15 deadlifts-2 rounds Cindy- Run 400m- 9 deadlifts-1 round Cindy- Run 400m

Rx-Plus

A) 1 legless  rope climb + 1-2 w/legs

B) Rounds of Mary instead-(5 hspu-10 pistols-15 pull-ups) and 275/185lb

Metcon class 

A) 1250m row+10 wallballs B)1000m row + 20 wallballs C) 750m row+30 wallballs D) 500m row+40 wallballs E) 250m row+50 wallballs. Go every 7 minutes.