December 6, 2017
Metcon:
10 minute AMRAP
250m Row
8 Burpees over Rower
8 Strict Ring Dips
Rest 5:00
10 minute AMRAP
100ft Shuttle Sprint
8 Hand-Release Push ups
8 Double Kettlebell Squats (53/35)
Gymnastics/Accessory:
3 Rounds (not for time)
8 Double Kettlebell/Dumbbell Curl + Press (Curl + Press = 1)
8 Double KB Deadlift + 8 Double KB Bent Row
COMPETITIVE CROSSFIT CLASS – 5:30pm
Skill Work:
3 Rounds of:
30/25 Calorie Row
20m Handstand Walk* (60ft)
10 Ring Muscle ups*
*Scale = 1:00 Handstand Hold, 20 Ring Dips.
Rest 5:00
2 Rounds of:
15 Burpee Box Jump Overs* (24″/20″)
15 Front Squats (185/125)
*Must face the box on the BBJO.
Rest 5:00
10:00 AMRAP
12 Cal Ski
12 Bench Press (155/105)
