Monday, February 12th 2017

Crossfit

A) push jerk + split jerk, every 75 seconds for 12 rounds. *Ascending weight as form allows.

B) Open WOD 11.4

10 min AMRAP of

60 bar facing burpees-30 Overhead squats (120/90lb)-10 ring MU

*Scale for MU is 15 CTB pullups

C) Alternating tabata: 1) kb front rack hold 2) heavy farmers carry hold w/dbs

Rx-Plus

Aim for 20+ burpees in second round

Metcon class 

40 min alternating EMOM:

1) 5 DB burpee deadlifts (35/25lb)

2) 6 db box step overs

3) 7 db thrusters + 7 abmat situps

4) 8 calorie row or 8 cal assault bike

5) 9 db swings+ 9 air squats