Wednesday, June 1st 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) 50 alternating pistols-40 STOH (95/65lb) -30 hang power cleans (95/65lb)-20 toes to bar-10 bar muscle ups (or chest to bar pullups)

*20 minute time cap

Rx-Plus

60-50-40-30-20 rep scheme

Metcon class 

40 minute EMOM:

1) 10 kb swings + 10 sit-ups 2) 12-20 wallballs 3) 6-10 burpee toes to bar 4) 8-12 cal assault bike/12-15 cal airdyne 5) rest