Wednesday, July 13th 2016

Crossfit

A) 5 minute AMRAP:

5 hang power cleans-4 alternating front rack lunges-3 jerks (115/75lb)

Rest 3 minutes

Then 4 minute AMRAP:

5 hang power cleans-4 alternating front rack lunges-3 jerks (95/65lb)

B) Every 75 secs for 12 rounds: 1) straight leg romanian deadlifts-8-10 reps 2) bar dips/weighted dips 5-10 reps 3) 10 db pullovers

Rx-Plus

135/95lb then 115/75lb

Metcon class

32 min EMOM

1) 6-10 burpee box jumps 2) 10-15 air squats + 10-15 kb swings 3) 50 double unders *Or scale to appropriate number of doubles or singles 4) rest