WEDNESDAY

January 31, 2018

Strength: Push Press
9 minute AMRAP
Push Press @ 75%
*Be sure to keep GOOD Form with these Push Press.  If form starts to fail, take your time and rest.

Metcon: (For time)
15-12-9 reps of: 
Front Squats (155/105)
30-25-20 reps of:
Push ups

COMPETITIVE CROSSFIT CLASS – 5:30pm
Gymnastics Chipper
For time:

15 Bar Muscle ups
30 GHD Sit ups
90ft Handstand Walk
5 Rope Climbs (15′)

Rest 5:00

5 Rounds for time:
5 Power Cleans (205/135)
5 Front Squats (205/135)
Rest :30 between rounds.

Rest 5:00

9-15-21 reps of:
Chest-to-Bar Pull-Ups
Bar Facing Burpees
Push Press (115/75)

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