Thursday, October 24th 2019

Crossfit

A) 3 sets not for time of:
10 db box step ups/side (20/18″)
2 turkish get-ups/side
10 ring pushups
30 second superman hold or GHD hip extension hold
B) Every 5 minutes for 15 minutes complete :
5 thrusters (135/95lb)
10 box jump overs
5 unbroken power cleans
50 double unders
Run 200m
*Rest should be at least 1 minute, no more than 2:30 minute.

Rx-Plus

8 reps of thrusters and power cleans

Metcon Class

A) 4 minute AMRAP:
60 jumping air squats. Max distance row in remaining time
Rest 2 minutes
4 minute AMRAP: 40 burpees. Max distance row in remaining time
Rest 2 minutes
4 minute AMRAP: 50 kb swings (50/35lb). Max distance row in remaining time
Rest 2 minutes
4 minute AMRAP: 40 abmat situps . Max distance row in remaining time B) Coaches choice

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