Thursday March 6th, 2014

CoreFit: 

6 Minutes of the following:
Row 100 Meters
7 Goblet Squats
5 Plank Walk-Outs
+
Rest 3 Minutes
+
6 Minutes of the following:
Row 100 Meters
10 Step Ups(5/each side)
5 Ring Rows or Strict Pull Ups
+
Rest 3 Minutes
+
6 Minutes of the following:
Row 100 Meters
7 DB Push Press
5 DB Front Squats
+
Rest 3 Minutes
+
6 Minutes of the following:
30 Seconds of Jump Rope
30 Seconds of Goblet Squats

CrossFit:

A. emom - PC TnG x 3 65-75% of 1rm - 4mins.   Must be TnG.  If not lower the weight. 

+

Row 30sec at just under 100% effort
rest walk 3mins x 3

rest as needed

5min amrap :
7 T2B
10 wall balls