Thursday, March 31st 2016

Crossfit

A) 15 min EMOM 1) 4-6 ring pullups 2) 5-8 strict ttb 3) 5-10 deficit pushups *Tempo 2020

B) 3 Rounds of 60 double unders + 20 OH squats (115/75lbs)

Rx-Plus

A) Sub 1-2 strict tempo muscle ups for ring pullups B) (135/95lbs)

Metcon class

8×3 min on 2 min off Alternating between A and B. A) Run 300m then AMRAP 15 air squats + 10 db push press. B) Row 500m then AMRAP 4 burpees + 8 V-ups