Tuesday, July 26th 2016

Crossfit

A) Skill work 8 minute EMOM: Alternate between 1-3 rope climbs and 6-10 strict knees to elbows

B) 20-15-10-5-3 unbroken sets of thrusters

Take 2-3 minute rest between sets. Go up in weight as reps decrease. If possible start at 95/65lb and increase weight from there.

*Bring or wear appropriate gear for rope climbs!

Rx-Plus

A) 1 legless + 1-2 w/legs

B) Start at 115/75 and work up to a heavy triple

Metcon class

5 rounds of

Sprint 200m + Farmers carry 100m (53/35lb kbs) + 15 double kb deadlifts + 15 pushups (or ring pushups).

*Rest 90 secs between rounds