Wednesday, June 15th 2016

Crossfit

A)10 min alternating EMOM: 8-10 tempo ring rows on one minute and 8-10 tempo deficit pushups on other minute *Tempo 2020, so no pause at the top or bottom

B) 25 minute AMRAP: Run 800m-25 deadlifts-25 push jerks (135/95lb)

Rx-Plus

push press instead of push jerks

Metcon class

120 double unders-100 medball cleans (20/14lb) – 80 burpees- 60 box jumps- 80 russian kb swings (53/35lb) – 100 air squats – 120 double unders