Wednesday, September 7th 2016

Crossfit

A) 1 snatch w/2 sec pause at bottom of knee. 10 minute EMOM. Start around 65% of 1RM

B) 3 rounds: Run 800m-db walking lunge 50m-20 db GTOH (35/25lb)

Rx-Plus

50/35lb dbs

Metcon class

40 min EMOM:

1)12-20 wallballs 2) 8-10 kb or db weighted box step overs (20/18″) 3) 5 strict pullups or ring rows + 5-10 pushups 4) 50 double unders 5) rest