Tuesday, July 19th 2016

Crossfit

A) 6 min EMOM: 5-10 kipping HSPU

B) Partner chipper

Buy in: 800m run together.

Then 15-14-13-12-11-10-9-8-7-6-5-4-3-2-1

deadlifts (225/155)-renegade row pushups- toes to bar.

Buy out: 800m run together.

*One person works at a time except on run

Rx-Plus

A) 5-10 kipping deficit pushups B) 275/185lb, 50/35lb dbs for renegade row

Metcon class

A) 3 minutes max reps double unders. 3 minutes max rep plate burpees . 3 minutes max rep slamball/medball cleans.

Rest 3 minutes.

2 minutes max rep double unders. 2 minutes max rep plate burpees. 2 minutes max reps slamball/medball cleans.

Rest 2 minutes.

1 minute max rep double unders. 1 minute max rep plate burpees. 1 minute max rep slamball/medball cleans.

B) coaches choice