Monday, April 17th 2017

Crossfit

A) Back squat 2×5 @ 60-65% 3×5 @ 70-80%. Superset with 6-8 tempo strict toes to bar, tempo 2020

B) Nasty Girls

3 rounds of

50 air squats-7 ring MU-10 hang power cleans (135/95lb)

*Scale to 7 ctb pullups + 7 dips for MU

Metcon class 

A) 1000m row

 50 medball cleans (20/14lb)

40 db push press (35/25lb)

30 toes to bar

20 db burpee box step ups (35/25lb)

10 strict chest to bar pullups

1000m row.

B) Coaches choice