Tuesday, June 28th 2016

Crossfit

A) 6 min EMOM: 5-10 kipping pullups or chest to bar pullups

B) 30 min AMRAP:

20 front rack lunges (10/side)(95/65lbs)-400m run-20 OH squats-500m row

Rx-Plus

A) alternating EMOM of 5-10 CTB pull-ups and 3-6 bar muscle ups B) 115/75lbs

Metcon class

40 min EMOM:

1) 6 burpee db box step overs (20″/18″)  2) 10-20 jumping lunges + 10 hollow rocks 3) 12-20 wallballs 4) run 200m 5) rest