June 14, 2017
Conditioning #1:
3 Rounds each of :40 on/:20 off of:
Kettlebell Swings (53/35)
Hand-Release Push ups
Goblet Squats (53/35)
Calories on Assault Bike or Ski Erg
Rest 1:00 between rounds.
*Rotate through exercises.
Conditioning #2:
Sprint Chipper (for time)
42 Wall Balls (20/14)
30 Box Jump Overs (24″/20″)
18 Burpees to 6″
COMPETITIVE CROSSFIT – 5:30pm
Teams of 2-3 Complete for time:
1000m Run (together)
84 Handstand Push ups
84 Dumbbell Snatches (50/35)
then,
40 Thrusters (95/65)
40 Burpees
30 Thrusters
30 Burpees
then,
20 Calorie Bike (each)
75 Wall Balls (30/20)
30 Bar Muscle ups
20 Calorie Row (each)
then,
120 Push Press (95/65)
*Complete 1 Rope Climb (each) after each switch or drop of barbell.
then,
50ft Handstand Walk (each)
40 Toes-to-Bar
30 Box Jump Overs (30″/24″)
20 Double Kettlebell Deadlifts (70/53 per hand) (each)