Wednesday, February 8th 2017

Crossfit

A) 10 min alternating EMOM: 1) 5-10 kipping HSPU 2) 5-15 kipping toes to bar

B) 6 min ascending ladder of power snatch (75/55)-burpee box jump 3-6-9-12…..

3 min rest

6 min ascending ladder of power cleans (115/75lb)- bar facing burpees 3-6-9-12…..

Rx-Plus

A) 5-10 deficit kipping HSPU B) 95/65lb and 135/95lb

Metcon class 

A) 27-21-15-9 calorie row-kb swing

B) 21-15-9-6-3 wallball-toes to bar

C) 15-12-9 burpee- 10m shuttle run

* 3-6 minutes rest between workouts