Tuesday, February 21st 2017

Crossfit

A) 4 rounds.

Go every 3:30 minutes. 8-10 deadlifts @ 55-70% + 10 Z press w/kbs or dbs

B) 8 minute AMRAP: 10 db squat cleans (35/25lb)- 10 hand release pushups

C) Challenge:

Max rep bar facing burpees in 1 minute.

*Yes you’ll have to set up a bar with plates on it just for this.

Rest 2 minutes.

Max rep pullups in 1 minute. (any style)

Rx-Plus

B) 50/35lb dbs

Metcon class 

A) 8×2 min on 1 min off alternating between 1 and 2.

1) 5 slamballs + 5 burpees + 5 pullups

2) 12 mountain climbers + 12 1-arm alternating kb swings

B) Coaches choice