Tuesday 3.12.19

CrossFit

A. 4 Rounds
3 Power Cleans – Same weight as final set last week
3 Front Squats
6 Reverse Lunges
8-15 Pull ups

B. 100 Wall Balls
1500m run
75 Burpees

Metcon

A. EMOM – 8 mins
5 Deadlifts

B. EMOM – 10 mins
Min 1 – 8 SA Ring Rows with Rotation – controlled eccentric
MIn 2 – 45 secs Barbell hold at hip – make weight challenging

C. EMOM – 12 mins
Min 1 – Thrusters
Min 2 – Ski Erg
Min 3 – AD
Min 4 – Rest

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