Wednesday, March 9th 2016

Crossfit

A)Front squat 3×10, ascending sets starting at 60-65% of 1RM

B) 15-12-9 power clean and jerk (135/95lb) /ring dip

Rx-Plus

15-12-9-6-3 reps

Metcon Class

40min EMOM

1) 10 db GTOH 2) 10 hollow rocks + 10 box jumps 3) 5 burpees + 10-15 air squats 4) Row 15/12 calories 5) rest