Tuesday, March 21st 2017

Crossfit

A) Go every 75 seconds for 10 rounds: 1 slow pull snatch + 1 snatch

B) 20 HSPU. Then 3 rounds of Run 400m-Row 500m. Then 20 HSPU

Rx-Plus

30 HSPU, flat surface

Metcon class

A) 27-21-15-9 calorie row- db thruster (35-50lb/25-35lb)

Rest 5-10 minutes

B) 18 min alternating EMOM

1) 5 hollow ups + 10 second hollow hold + 10 hollow rocks

2) 5 db weighted step ups/side

3) 5 strict pullups + 10 second chin over bar hold