Wednesday, June 29th 2016

Crossfit

A) 21-15-9 db hang squat clean (50/35lb) /toes to bar

B) Every 75 secs for 12 rounds:

1) straight leg romanian deadlifts-8-10 reps 2) bar dips/weighted dips 8-10 reps

3) 10 db pullovers

Rx-Plus

21-15-9-6-3

Metcon class

A) Row 1000m + 40 burpees. Rest 3 minutes. Row 750m + 30 burpees. Rest 2 minutes. Row 500m + 20 burpees. Rest 1 minutes. Row 250m + 10 burpees. *As reps/distance decreases, pace and intensity should get higher