Weightlifting:

Pause front squat

Every 2 minutes for 16 minutes (8 rounds)

3 reps with a 3 second pause at the bottom @60%

 

Metcon:

10-9-8-7-6-5-4-3-2-1

Burpees Box Jump Over

100-90-80-70-60-50-40-30-20-10

Double Unders

 

16 Min CAP

 

LeanFit:

For time:

5 rounds of:

3 Wallwalks

15 Russian Kettlebell Swings (53/35#)

20 Burpees

 

Rest 3 minutes, then complete “Annieā€:

Reps 50-40-30-20-10 of:

Double-unders

Sit-ups

 

 

DE

For time:

5000m Row, every 1000m do 25 push-ups

 

 

 

Media:
Friday April 20, 2018