Wednesday, July 6th 2016

Crossfit

A) 3 rounds: 20 wallballs-15 box jumps (24/20″)-20 kb swings (53/35lb)

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

Rx-Plus

Heavy wallball (30/20lb) or high target (11/10ft)

Metcon class

A) 3 rounds: Burpee broad jump 2x rig-Bear crawl 2x rig-Walking lunge 2x rig-75 double unders.

Rest 5-10 minutes.

B) 3 rounds 10 burpee pullups-30 air squats.