Monday, March 13th 2017

Crossfit

A) 4 rounds of 30sec on 30sec off for max reps alternating through:

1) ring rows 2) strict HSPU or box HSPU 3) alternating pistols 4) rest

B) 5 rounds of 16 db box stopovers (50/35lb) (20/18″ box) -200m run

Metcon class 

21-15-9 double kb front rack squat (53/35lb)-burpee box jump

Rest approximately 3-5 minutes

Then 15-12-9 heavy kb swing (70/53lb)- burpee pullup

Rest approximately 3-5 minutes

Then 12-9-6 goblet lunges/side (53/35lb)- burpees