Thursday, April 6th 2017

Crossfit

A) Deadlift 10-10-10-8-8. Start @55% and work up to ~70%. After each set one turkish get up/side Go every 3 minutes

B) 4 rounds for time of

Run 400m-12 clapping pushups-10 ring dips-8 OH plate lunges/side (45/25lb)

Metcon class 

A) 21-15-9-6-3

db clean and jerk-db box step over (20/18″ box)

 B) 8-8-6-6-4-4 strict pullups

14-14-12-12-10-10 overhead plate situps.

Rest 1 minute after sets of 8 and 14. Rest 45 seconds after sets of 6 and 12. Rest 30 seconds after sets of 4 and 10.