Tuesday 5.11.19

CrossFit

A. 3 Rounds
10 Barbell Front Rack Reverse Lunges -Take the bar from the floor
10-20 C2B Pull ups or Pull up/C2B skill workRest 3 mins

B. 30 Cal Row
30 SA KB Thrusters 12-24kg
30 Cal Row
30 SA KB Power Snatch
30 Cal Row
30 Goblet Squats
30 Cal Row
30 Burpees

Metcon

A. 3 rounds
12 Deadlifts 20×0
6 Chin ups 30×0 Assisted or Weighted
50m SA OH KB Walk – Each arm

B. 3 Rounds
7 Burpees
30m Sled Push
7 Burpees
15/12 Cals Bike
7 Burpees
30 Wall Balls – Choose a weight where you can complete UB
Rest 2-3 mins

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