Wednesday, August 3rd 2016

Crossfit

A) 1 hang clean + 1 clean. Ascending weight every 75 seconds for 8 rounds.

B) 4 rounds: 100m farmers carry (53/35lb kbs)-12 kb box step ups (20/18″ box) -20 kb swings

Rx-Plus

10 kb snatches/arm instead of kb swings

Metcon class

A) 30-20-10 wallball-V-up .

Rest approx 5 minutes

B) 10-20-30 wallball-hollow-rock

Rest approximately 5 minutes

C) 30-20-10

V-up-hollow rock

(Rx-plus: toes to bar instead of V-ups)