August 23, 2017
Gymnastics:
A. Elevated Ring Row
3 x 10
*Rest :60 between sets.
B. Weighted Push ups
3 x 10
*Rest :60 between sets.
Metcon:
10 minute EMOM
200m/175m Row
Rest 2:00
10 minute EMOM
8 Thrusters (95/65)
COMPETITIVE CROSSFIT CLASS – 5:30pm
14 minute AMRAP
10/8 Calorie Row
3 Thrusters (95/65)
*Add weight each round. Men: 10lb, Women: 5lb
Rest 5:00
Every 2:00 for 20:00
2 Bar Muscle ups
4 Touch & Go Power Cleans (165/115)
6 Bar Facing Burpees
Rest 5:00
“Burn-Out” (if time permits)
Max Reps in 2:00
Shoulder to Overhead (100/70)
*Every set down = 10 Hollow Rocks
