Wednesday, June 8th 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) Masters qualifier Event 4 2016

55 bar facing burpees-34 overhead squats (95/65lb)-21 muscle ups

 *20 minute time cap *Scale to 21 or 42 ring dips

Rx-Plus

Top times in 40-44 age group for men and women were 7:15!

Metcon class

 5 rounds, 6 1-minute stations

1) OH plate sit-ups 2) double unders 3) goblet lunges 4) burpee box jumps 5) 10m shuttle sprints 6) rest