Monday, 5/6

CROSSFIT

Metcon

28min. EMOM:
Min. 1) 5 Push Press (climbing)
Min. 2) 12 Toes-To-Bar
Min. 3) 12/9 Cal Assault Bike or 14/10 Row
Min. 4) Rest

I suggest starting at 135/95lb on the push press and climbing a little each round OR pick something spicy right away and stick with it. I think many can do 185/125 Straight through and get a GREAT workout that way :) Push Press is coming off the ground. NO JERKS!
RX PLUS OPTION!
15 TTB AND 15/12 Cals Bike

Accessory Work

Metcon (Time)

Optional Extra Credit:
100 DB Russian Twist with 50/35lb
*You can only work Tabata Style. 20sec. to work x 10sec. of rest until you're done. Left + Right = 1rep

Sweat!

Metcon

4 Rounds:
Min. 1) 10 Burpee DB Snatch (right arm only)
Min. 2) 12 Toes-To-Bar
Min. 3) 10 Burpee DB Snatch (left arm only)
Min. 4) 15/12 Cal Assault Bike
Min. 5) Rest

Rest 3min. (Including the 1min)

4 Rounds:
Min. 1) Max Russian KB Swings 70/53
Min. 2) Max Sit-Ups (feet anchored)
Min. 3) 1min. Plank

45/30lb. for the Burpee snatch: Complete a burpee with just 1 DB, as you pop up, swing the DB into your hips and hang snatch overhead.