Tuesday, March 3rd 2020

Crossfit

A) For quality:
10-8-6-4-2 strict HSPU
20-16-12-8-4 or 12-10-8-6-4 kipping pullup
After each round 20 second ring support hold
B) 21-15-9
deadlift (225/155lb)-box jump overs (20/18″)
Rest 90 seconds
Then 15-12-9
kb/db deadlifts (2×50/35lb)-weighted box step ups
*16 minute cap

Rx-Plus

A) strict deficit HSPU and CTB pull-ups B) 24/20″ box

Metcon Class

For total time:
50-40-30-20-10
calorie row-wallball-lateral hops over erg
*Rest 4 minutes after round of 50
Rest 3 minutes after round of 40
Rest 2 minutes after round of 30
Rest 1 minute after round of 20

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