Thursday 5.12.19

CrossFit

EMOM – 8 mins
Power Clean and Jerk – Increase weight each set

B. In Pairs Share all reps
4 Rounds
6 Rope Climbs
12 T2B
16 Hop the bar Buprees
20 Deadlifts 115-225#

Metcon

A. Build to 5RM Sumo Deadlift
B. 3-4 Rounds
4 Ring Dips or Bench Dips
8 DB Front Squats
12 DB Step ups
16 Cals Ski Erg
C. 3 Rounds
20 secs Hanging Flutter kicks or Flutter kicks
20 secs weighted Plate Sit ups
20 secs Reverse Crunches

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