December 13, 2017
Gymnastics:
3 Rounds (not for time)
100ft Sled Sprint (115/70)
12 Single Arm DB Overhead Squats* (6 each arm)
15-20 GHD Sit ups
*Choose own weight for the OHS.
Metcon: (For time)
30 Wall Balls (30/20)
30 Push ups
30 Kettlebell Sumo-Deadlift High Pulls (70/53)
30 Box Step ups w/ Kettlebell (70/53)
30 Burpees
COMPETITIVE CROSSFIT CLASS – 5:30pm
For time:
21 Shoulder to Overhead (135/95)
21 Front Squats
21 Hang Power Cleans
Rest 2:00
15 Shoulder to Overhead (155/105)
15 Front Squats
15 Hang Power Cleans
Rest 2:00
9 Shoulder to Overhead (185/125)
9 Front Squats
9 Hang Power Cleans
Rest 2:00
6 Shoulder to Overhead (205/135)
6 Front Squats
6 Hang Power Cleans
Rest 5:00
3 Rounds of:
500m Row
35 GHD Sit ups
20 Wall Balls (30/20)*
*For every stop on the Wall Balls, add 250m to the next row.
