Wednesday, April 13th 2016

Crossfit

A) 5×5 push press @ 75%+, in between working sets, 1 heavy 30 sec double kb front rack carry. B) 3 rounds: 3 rope climbs-25 wallballs

Rx-Plus

B) Choose either heavy wallballs/slamball (30/20lb) or wallballs to a high target (11″/10″)

*Wear appropriate gear/clothing for rope climbs!

Metcon class

Hill Sprints: 12x100m. After odd numbered sprints immediately do 15 kb swings. After even numbered sprints immediately do 15 jumping air squats.