Wednesday May 7, 2014

Posted on May 6, 2014 | 0 comments

Strength:

Overhead Squat 

EMOM 10 minutes,

work up to a 2RM Overhead Squat….

 

WOD:

Run 800m, then 

3 Rounds:

20 Alternating Front Rack Lunges 95#/65#

15 Shoulder to Overhead 95#/65#

10 Box Jump Overs 24″/20″

End with 800m run 

 

CrossFit MELT:

4 Rounds for time:

100 ft. Overhead Walking Lunge w/plate

100 ft, Burpee Broad Jump

Run 250m w/ plate