Wednesday November 6, 2013

Posted on Nov 5, 2013 | 0 comments

HAPPY WEDNESDAY!!!!

 

Strength:

In 10 Minutes, work up to a 3 Rep Max Strict Press, from the rack.

then,

EMOM, 16 Minutes:

Even Minutes: 8 Pull-ups

Odd Minutes:  8 Front Rack Alternating Lunges 135#/95#

REST 3 MINUTES

then,

For time:

50 Burpees

50 Handstand Push-ups

 

CrossFit Melt (8am)

For time:

50 Jump Pull-ups

Run 400m

30 Front Squats w/ barbell

Run 250m

50 Ball Slams

Run 400m

30 Burpees

Run 250m

50 Step-ups