Friday, March 31st 2017

Crossfit

5 rounds, each round for time. Go every 5 minutes.

50 double unders-12 push jerks-10 bar facing burpees-5 CTB pullups.

*Start at 95/65lb, go up 5-10lb each round if going unbroken.

Rx-Plus

5 bar MU. Start at 115/75lb or 135/95lb and go up 10lb each round if staying unbroken.

Metcon class 

A) 12 minute AMRAP: 8 hang db clusters (35/25lb)-8 hand release pushups-8 box jumps.

Rest 5-10 minutes

B) 5 rounds for quality:

3 wallwalks-6 tempo strict toes to bar- 9 tempo goblet squats (53/35lb)

*Tempo is 2 seconds up/2 seconds down, no pause at top or bottom.