Wednesday, June 14, 2017

13
Jun

Wednesday, June 14, 2017

CROSSFIT

Skill

10 Min EMOM:

-Even: 10-15 Tuck-ups 

-Odd: 30 Scissor Kicks (total)

Strength

3 x 8 (super-set)

-Kroc Row (W/both arms & GET HEAVY)

-DB Incline Press

WOD

For Time :

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

Push Press (RX – 115/75, S1 – 95/65, S2 – 65,35)

Pull-Ups (RX – PUs, S1 – Jumping PUs, S2 – Ring Rows)

Burpee

Double Unders/Singles x5

 

 

METABOLIC

2 Rounds

15 Min AMRAP

BUY IN – 400m run (per AMRAP)

-then-

21 Wall Balls

15 Burpees

9 Jump Squats

2 Min Rest

Leave a Reply