Thursday 5.09.19

CrossFit

A. In teams of 2
2 Rounds – 12 min cap
400m run Together
30-50m Handstand Walk Share reps – 1 person works the other rest.

Or Skill work

B. 5 Rounds
2-6 Bar MU
10 Power Cleans 115/85#
30 Cals Row

Or Bar MU Skill work

Metcon

A. Barbell or DB Complex
3-4 Rounds – AHAP with good form
6 Push Press
8 Front Squats
10 Deadlifts

Rest 2-3 mins

B. 2 Rounds – Not for Time
15 Back Extensions Weighted
15m DB Walking Lunges

C. 60 Secs Flutter kicks
rest 30 secs
60 secs Scissors kicks
rest 30 secs
60 secs Sit ups
rest 30 secs
60 secs Reverse Crunches

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