Tuesday, April 25, 2017

24
Apr

Tuesday, April 25, 2017

CROSSFIT

Skill –

8 Min EMOM

Strict Pull-Ups (scale if needed)

Strength –

Strict Press

5 – 60%

5 – 70%

3 – 75%

3 – 80%

1 – 85%

1 – 90%

WOD –

4 Rounds

3 Min Work/1 Min Rest

50 Box Jumps

50 Mountain Climbers (25 per side)

Shoulder 2 Overhead (MAX EFFORT)

L3 – BJ (24/20); S2OH (135/95)

L2 – BJ (20/16) or Step-Ups (24/20); S2OH (95/65)

L1 – Step-Ups (any height); S2OH (55/35)

 

METABOLIC

Teams of 2 (one person works at a time)

20 Min AMRAP

10 Hand Release Push-Ups

10 V-Ups (scale down as needed)

10 Box Jump Overs

Rest Partner Holds Plate OVERHEAD (keep arms locked out at all times!)