Tuesday, April 4th 2017

Crossfit

A) Snatch balance: 10×3, go every 90 seconds. Ascending weight as form allows.

 B) 4 rounds: every 3 minutes complete

3 power snatch + 20 burpees. Start at 115/75lb or 135/95lb. Build weight every round.

Rx-Plus

Start at 155/105lb

Metcon class 

A) 5x500m row. Go every 4:30 minutes. 90-95% effort.

B) 9 minute AMRAP: 5 chinups-10 alternating db snatches (50/35lb)-15 wallballs