6/29/17

Warm-up
3 rounds
15 calorie airdyne
5 barbell thruster
5 burpee
Front squat (50%x5, 60%x3, 70%x2, 75%x1, 80%xAMAP )
*3 min rests

*set point is now 8
Metcon (Time)
12 min emom

a. 10 burpees
b. 10 thrusters  75/55 lbs

*each round add one rep to each movement finishing at 15 reps per movement.
*RX+ = 95/65
ITASA
1. floor supermans - 5x15 ; 90 sec rests
2. 5x30 calorie airdyne @ 80% ; 3 min rests
CRx BB
1.    Good mornings 5x12 @ hap ; 2 min rest
2. weighted reverse lunge 5x12 each leg @ hap ; 2 min rest
3. plate situps 5x12 @ 25/35 ; 2 min rest
4. metcon - 400 m weighted sled pull @ 1/4 bodyweight carrying 20/14 lb medicine ball x 2 rounds ; 5 min rest between rounds

Published on by crossfit reflexion.