Friday, 5/10

CROSSFIT

Metcon (AMRAP - Reps)

4min. AMRAP:
8 Push Press 95/65
8 SDHPs
Rest 2min
4min. AMRAP:
Max Cals on the Assault Bike Or Rower
Rest 2min
4min. AMRAP:
American KB Swings 70/53
Rest 2min
4min. AMRAP:
Max Burpees
Rest 2min
4min. AMRAP:
8 Push Press 95/65
8 SDHPs
Rest 2min
4min. AMRAP:
Max Double Unders

**2min. Rest After Each Section **RX+ 115/75

Optional Extra Credit:
3-4 Sets:
10-15 Lateral DB Raises
immediately into;
10-15 Front DB Raises
immediately into;
10-15 Bent Over DB Raises
Rest 1min.

SWEAT!

Metcon (No Measure)

(0-10min....)
10 Rounds:
7 Front Squats 95/65
7 Toes-To-Bar

(11-21min...)
8 Rounds:
8 SDHP's 95/65
7 Burpees

(22-32min.)
6 Rounds:
10/7 Cal Assault Bike
10 Air Squats
10 American KB Swings 53/35lb.

(33-36min.)
Max Russian Twists with a 5lb plate