Wednesday, July 20th 2016

Crossfit

A) 8 min AMRAP: 8 burpees + 8 alternating db snatch (50/35lb)

A) Every 75 secs for 12 rounds: 1) barbell strict press 6-8 reps 2) double kb front rack lunge 12-14 total reps 3) strict pullups/weighted pullups 5-10 reps

Rx-Plus

70/50lb dbs

Metcon class

5 rounds for time of

500m row + 25 jumping air squats + 20 OH plate situps + 15 hand release pushups