Friday, April 7th 2017

Crossfit

40 minute EMOM:

1) 5 power clean (135/95lb) + 10 lateral hops over the bar

2) 10-20 wallballs

3) 10kb swings (53/35lb) + 5-10 burpees

4) 40-60 double unders

5) rest

Rx-Plus

155/105lb an 70/53lb kb

Metcon class 

A) 15 minute alternating EMOM:

1) 8-15 cal assault bike 2) 5-6 single arm kb thrusters/side 3) 5-8 kipping toes to bar + 10 kb swings

B) Death by burpee box jump