Wednesday, April 5th 2017

Crossfit

12 minute gymnastics skills EMOM:

1) 1-3 skin the cats 2) 5-10 wide grip strict pullups 3) 3-5 HSPU negatives (5 second descent with or without deficit)

B) 12 minute AMRAP: 12 thrusters (95/65lb)-12 toes to bar-12 box jumps

Metcon class 

10×2 min on 1 min off alternating between A and B.

A) 53/35lb farmers carry 2xlength of rig buy in then AMRAP in remaining time of 6 box jump overs-6 hand release pushups

B) Double overhead db or kb carry 2xlength of rig buy in then AMRAP in remaining time of 6 db thrusters (35/25lb) -6 V-ups