Crossfit
A. 12 min alternating EMOM:
1) Amrap 4 burpees + 4 sit ups
2) 5 squat cleans (115/75) or (135/95lb)
5 min rest
B. 12 min alternating EMOM
1) 5-15 pull ups or chest to bar pullups
2) Amrap 5 box jumps + 5 push ups
3 min rest
C. 5 min of abs – 1 min of each – hollow rocks, hollow hold, v-ups, happy stars and sit ups
Metcon class
A. 35 min AMRAP
200 m farmer’s carry
400 m run
50 kb swings
40 walking lunges
30 kb snatches
20 push ups
10 weighted sit ups
B. reverse tabata (10 sec on, 20 sec rest) L hangs
