May 17, 2016

May 17, 2016

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CrossFit
Warm Up: EMOM x 10:00
Even: 25 Air Squats
Odd: 6 Strict Pull Ups

Strength: Back Squat 3-3-3-3-3

WOD: EMOM x 16:00
1. 15/12 Assault Bike Calories
2. 15/12 Row Calories
3. 15 Burpees
4. 30 Double Unders

CrossFit 101
Strength: Thruster 3-3-3-3-3-3-3

WOD: AMRAP x 12:00
“Rahoi”
12 Box Jumps (24/20)
6 Thrusters (95/65)
6 Bar Facing Burpees

Barbell
1) Split Jerk Press 3-3-3
2) Jerk Balance 3-3-3
3) Split Jerk 2-2-2-2-2