Monday, 1/21/19

CrossFit:

A) 15min EMOM (5 rounds)
Min1: 5/5 KB Snatch
Min 2: 10 HEAVY WBS
Min 3: 50 Double Unders

B) 3 rounds (start every 6:00)
In 1:15 do:
7 Hang Power Cleans
5 Front Squats
3 S2OH
PLUS Max Assault Bike Cals

Pro: 185/125
RX: 135/95
SC: 95/65

Beginners at 8:30AM & 6PM:

Strength: 5 sets:
A1) 3 Back Squats @ (3/3/X/1) Tempo, rest 15 sec
A2) 30 Sec Goblet Squat Hold against wall (mobility work)
rest 2-3 min
WOD: 6 Rounds (3 each)

Odd: 30 sec: 10 Heavy KBS + ME Burpees
Even: 30 sec AB Sprint
ALL OUT