Friday, May 19th 2017

Crossfit

8×3 min on 2 min off alternating between A) and B)

A) Run 200m then AMRAP 7 hang clean and jerks (95/65lb)-7 pushups-7  box jumps

B) Run 200m then AMRAP 5 squat cleans-10 alternating lunges (unweighted)

Rx-Plus

overhead lunges instead of unweighted lunges

Metcon class 

A) 20 minute alternating EMOM 1) 10-15 calorie row 2) 10-20 wallballs

B) 4 rounds for quality of 10-15 GHD situps-10 heavy db push press-5 strict chest to bar pullups

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