Wednesday, June 22nd 2016

Crossfit

A) 10 min alternating EMOM: 5-10 strict HSPU on one minute and 5-10 strict toes to bar on other minute

B) 20 min alternating EMOM:

1) 3 reps bear complex (115/75) or (135/95)

2) 100-200m sprint

Rx-Plus

155-165lbs/105-115lbs

Metcon class

Buy in: 1000m row

Then 10-9-8-7-6-5-4-3-2-1 renegade row pushup-db lunge-high box jumps (30/24″)

Buy out: 1000m row

*Lunge reps is per side, so for ex: 10 is 20 total lunges