Wednesday, March 15th 2017

Crossfit

A) Front squat: 4×8, start around 60% and build up each set. Superset with seated box jump triple

B) 5 minute AMRAP: 10 burpees-10 kb swings (53/35lb).

Rest 3 minutes

C) 5 minute AMRAP: 10 wallballs-10 kb snatches (5/side)

Rx-Plus

62-70/44-53lb

Metcon class 

A) 10-9-8-7-6-5-4-3-2-1

toes to bar-hang db squat clean (35-50lb/25-35lb)-hand release pushup

After each round complete 1 lap of rig farmers carry (53/35lb kbs or dbs)

B) Coaches choice