Friday - CrossFit

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08/19/2016

Strength

Thruster (2-2-2-2-2)

Metcon (AMRAP - Rounds and Reps)

25 min Amrap
400m Run
15 Front Squats 135/95
30 Calories anyways
15 Deadlifts 135/95
200m Run
15 Shoulder To Overhead 135/95

Rx+ 185# /125

**Scoring

Every 10m is worth 1 rep

Every calories is 1 Rep

**If possible try and alternate the rower and airdyne every round

** Sub calories for burpees until a rower or airdyne becomes available

Dan Shrum