May 3, 2017
Metcon:
4 Rounds for time of:
10 Kettlebell Snatches – Left (53lb/35lb)
20 Abmat Sit ups
10 Kettlebell Snatches – Right
20 Hand-Release Push ups
Accessory Work:
10 x 200ft Sprints
Rest – :10 after first, :15 after 2nd, :20 after 3rd, then add :02 per sprint after that.
COMPETITIVE CROSSFIT CLASS – 5:30pm
Every 3:00 for 5 Rounds:
10 Calorie Assault Bike Sprint
8 Deadlifts (135lb/95lb)*
6 Hang Power Cleans*
4 Shoulder to Overhead*
2 Squat Snatches
*10 Burpee Penalty if Deadlifts, Hang Power Cleans, and Shoulder to Overhead are not completed UNBROKEN!
Rest 5:00
10 minute EMOM
Odd: 5 Bar Muscle ups
Even: 5 Deficit Handstand Push ups (6″/3″)
Rest 5:00
21-15-9 reps of:
Push Jerks @ 135lb/95lb
*200m Med Ball Run after each set.