Monday, March 27th 2017

Crossfit

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

1) ring rows 2) strict HSPU or wall facing handstand shoulder taps 3) alternating pistols 4) rest

B) 10 minute AMRAP: 5 power cleans (115/75lb)-10 pushups-15 air squats

Rx-Plus

135/95lb

Metcon class 

A) 4 min AMRAP: 10 kb swings-10 wallballs

3 minute rest

B) 4 minute AMRAP: burpees to a 6″ target above reach

3 minute rest

C) 4 minute AMRAP: 10 kb swings-10 wallballs

3 minutes rest

D) 4 minute AMRAP: burpees to a 6″ inch target above reach