September 22, 2017
*Reminder for Saturday*
There will ONLY be an 8:00am CrossFit Class. We will be doing the Team Series Events from 10:00am – 12:00pm
Gymnastics:
3 Rounds
1:00 Ski Erg (75-80% pace)
Max Effort Handstand Push ups
OR
Max Distance Handstand Walk
*Rest as needed between rounds.
Strength:
Bear Complex
10 minutes – Build to heavy complex for the day
Bear Complex = Power Clean + Front Squat + Push Press + Back Squat + Push Press (behind)
Metcon;
3-6-9-12-9-6-3 reps of:
Deadlifts (225/155)
200m Run after each set of Deadlifts
