Thursday 7.11.19

CrossFit

A. Power Clean x 2 + Push Jerk x 1rest 3 mins x 3
B. 5 Rounds
1-2 Legless Rope Climbs or Legless Rope Climbs
7 T2B
11 Dual KB Deadlifts
C. 30 Sit ups with rotation
30 Sit ups
30 Reverse Crunches

Metcon

A. Front Squats 4 x 4-8 rest 90 secs – Use DB’s if needed
B. Ring Rows feet elevated 3 x 6-8 30×0 rest 2:30
C. 3 Rounds
5 SA OH KB Reverse Lunge – Each arm
10 SA Russian Swings – Each Arm
+
30 Sit ups with rotation
30 Sit ups
30 Reverse Crunches

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