Tuesday, March 14th 2017

Crossfit

A) 10 rounds, go every 75 seconds:

Rounds 1-2: 4 touch and go power clean and jerks

Rounds 3-4: 3 power clean and jerks

Rounds 5-6 : 2 touch and go power clean and jerks

Rounds 7-10: 1 power clean and jerk

B) 40 box jumps

40 calorie row

30 OH squats (115/75lb)

30 calorie row

20 toes to bar

20 calorie row

10 ring MU or 20 ring/bar dips

10 calorie row

Rx-Plus

135/95lb

Metcon class 

Every 4 minutes for 32 minutes alternate between A and B for 4 rounds of each:

A) Run 400m+ 10 db thrusters (35/25lb)

B) Row 500m+ 14 alternating db snatch (50/35lb)

*If you do not get at least 90 second rest after each round, then scale to 300m run and 400m row