Tuesday, September 6th 2016

Crossfit

A) 8 minute alternating EMOM 1) 4-5 strict pullups + 4-5 strict toes to bar 2) 5-10 bar/ring dips

B) 21 back squats-21 bar facing burpees-15 front squats-15 bar facing burpees-9 overhead squats-9 bar facing burpees (135/95lb)

C) 4×30-45 sec weighted plank, alternate with a partner

Rx-Plus

A) 1) 4-5 strict CTB pullups+ 4-5 strict toes to bar

2) 1MU+3-4 dips + 1MU + 3-4 dips

B) 185/135lb

Metcon class

A) 21-15-9 10m shuttle run/burpee pullup.

Rest 5 minutes

B) 42-30-18 jumping air squat/kb swing (53/35lb)

C) Coaches choice core work