Crossfit
A) Front squat: 4×8 reps. Heavier than two weeks ago.
Superset w/ 15-20 second ring support hold.
B) Pressing Bonanza!
10-9-8-7-6-5-4-3-2-1
push press (95/65lb)-ring/bar dip-pushup
*11 minute cap
Rx-Plus
A) Ring support L-sit hold B) 115/75lb
Metcon Class
6×30 secs on 30 off calorie row.
Rest 2 minutes.
6×30 secs on 30 off 10m shuttle sprint.
Rest 2 minutes.
6×30 secs on 30 off wallball.
Rest 2 minutes.
Then do 15-12-9-6-3
db push press (35/25lb)-box jump over.