Tuesday, July 12th 2016

Crossfit

A) 6 min alternating EMOM

5-15 kipping toes to bar on one minute and 5-10 strict toes to bar other minute

B) 30 min AMRAP

I-go-you-go

Farmers carry 4xlength of rig (40-50lb/30-35lb dumbbells)- 8 db hang cleans- 12 front rack db squats .

 *3 burpee penalty for both partners if dbs/kbs are set down during complex

*One partner rests while the other person goes through entire complex

Rx-Plus

53/35lb kbs, double kb cleans and double kb front rack squats

Metcon class

8×2:30min on 2:30 off alternating between A and B.

A) 250m row then AMRAP 6 pullups (or ring rows)-6 burpees

B) 200m run then AMRAP 8 wallballs- 8 V-ups