7/28/16

Warm-up

6 min rower
*at the top of every minute get off and peform 8 jump squats 8 burpees

reverse lunge(5x5 @ hap ; 2 min rests )

5 sets to build up to hap reverse lunge with barbell

Metcon (No Measure)

10 min emom - every minute on the minute for 10 minutes 3 thrusters 115/75. + 5 min emom - for the last 5 minutes of the workout every minute on the minute 3 thrusters + 30 double unders.

Competition

Metcon (No Measure)

10 min emom - every minute on the minute for 10 minutes 3 thrusters 155/105. + 5 min emom - for the last 5 minutes of the workout every minute on the minute 3 thrusters + 30 double unders.

Published on by crossfit reflexion.