Monday, April 10th 2017

Crossfit

A) Find a one rep max front squat in 20 minutes

B) 3 rounds of 1 minute on 1 minute off stations for max reps:

1) body weight back squat 2) burpee box jump overs 3) power snatch (75/55lb)

Metcon class 

A) 21-18-15-12-9-6-3

calorie row-burpees over the rower.

B) 4 rounds for quality: 30 second handstand hold-6 strict pullups-30 second weighted plank- 6 strict toes to bar