Wednesday, April 12th 2017

Crossfit

12 minute EMOM: 1) 1-3 skin the cats 2) 3-5 HSPU negatives  3) 30 sec weighted or unweighted hollow body hold

B) 10 minute AMRAP:

10 Overhead squat (95/65lb)-35 double under-10 hand release pushups

Rx-Plus

115/75lb

Metcon class 

A) 15 minute alternating EMOM: 1) 9-16 calorie row 2) 10 pullups  3) 5-8 burpee box jumps

B) 5 minute AMRAP: 5 db deadlifts-5 db hang power cleans-5 db thrusters-5 db STOH (35/25lb)