Wednesday, April 20th 2017

Crossfit

12 minute EMOM 1) 1-3 skin the cats 2) 5-10 wide grip strict pullups 3) 5-10 strict HSPU or scale to box HSPU or 3-5 HSPU negatives

B) 30 clusters for time (95/65lb) *5 minute time cap

3 minute rest

25 db burpee box stepovers for time (20/18″ box) (35/25lb) * 5 minute time cap.

Rx-Plus

115/75lb or 135/95lb and 50/35lb dbs

Metcon class 

2 rounds for time:

400m run-26 hand release pushups-400m run- 26 kb swings (53/35lb) -400m run-26 V ups- 400m run-26 kb deadlifts (2x 53/35lb)-400m run-26 wallballs- 400m run- 26 box jumps

*45 minute time cap