June 28, 2017
Gymnastics:
A. 3 x 10 Weighted Push ups
*Choose own weight; rest as needed between sets.
B. 5 x 3 Ring Push w/ 5 sec hold at bottom
Metcon
3 Rounds for time:
800m Run
100ft 1-Arm Overhead Dumbbell Lunges (50/35)*
*Switch arms every 50ft.
COMPETITIVE CROSSFIT CLASS – 5:30pm
For Time:
60 GHD Sit ups
50 Deadlifts (155/105)
40 HR Push ups
30 Shoulder to Overhead (135/95)
20 1-Arm OH Dumbbell Squats (50/35)
100 Double Unders
Rest 5:00
20 minute EMOM
Odd: 3 Muscle ups
Even: 1 Clean & Jerk (progressive loading)
*Men start at 135 and add 10-20lb each minute. Women start at 95 and add 5-10lb each minute.
Rest 5:00
Lipson Test
For time:
400m Sled Drag at Bodyweight
