Wednesday, May 18th 2016

Crossfit

A) 5 rounds for quality: 6-10 strict pullups + 6-10 strict ring dips

B) Dumbbell DT: 5 rounds of 12 db deadlifts-9 db hang cleans-6 db push jerks (35/25lb)

Rx-Plus

(50/35)

Metcon class

40 min EMOM:

1) 50m bear crawl + 5 burpees 2) 10 medball cleans + 5 toes to bar (or V-ups) 3)10-15kb swings + 5 pullups (or ring rows) 4) 8-12 cal assault bike 5) rest