Tuesday, May 17th 2016

Crossfit

A) Find a heavy 5 back squat in 15 minutes. Then do 1xmax reps 85% of 5 RM

B) 15 min AMRAP: 20 HSPU-40 Double unders-20 push press (95/65lb)-40 Double unders (or 80 single unders)

Metcon class

8 min ascending ladder of 3-6-9…..burpees and wallballs

Rest 3 minutes

9 min ascending ladder of 3-6-9…..kb swing and sit-ups

Rest 3 minutes

10 min ascending ladder of 3-6-9…. calorie row and dumbbell ground to overhead