Wednesday, August 31st 2016

Crossfit

A) 3 position clean: 1 high hang clean + 1 hang clean + 1 clean. Go every 90 secs for 8 rounds

B) 5 rounds: 25 wallballs (20/14lb)-Run 200m w/wallball

Rx-Plus

30 wall balls per round to a higher target 11″/10″

Metcon class

A) Row 2000m for time. Every 2 minutes get off the rower and do 8 db thrusters (35/25lb).

Rest 5 minutes

B) 1000m row for time. Every 1 minute get off rower and perform 8 pushups.

Rest 5 minutes

C) 500m row for time.

Rest 3 minutes.

D) 250m row for time.