Tuesday March 18th, 2014

CoreFit:

21-15-9-6-3 of the following:
Goblet Squats @ moderate weight
Box Jumps - step down
+
Rest 10 Minutes
+
21-15-9-6-3 of the following:
Row Calories @ moderate pace
Ring Rows --- keep these with good form throughout.

CrossFit: 

A. emom - Hang Squat Clean TnG x 3 65-75% of 1rm - 4-5mins

B. emom - 10mins
odd - 10 T2B  -----scale these to a number you can handle unbroken.
even - 10 burpees------do not scale these

+

For time:
Row 500m
21 KBS 70#/45#
15 no push up burpee box jump 12"/8"
rest 10mins  x 2