July 26, 2017
Gymnastics:
A. 400m Farmer Carry
*5 Burpees every set down.
B. Kettlebell Rows
4 x 10 (each arm)
*Focus on keeping body square and not rocking to pull.
Metcon:
22 minute AMRAP
11 Unbroken Wall Balls (20/14)
22 Calorie Row
11 Chest-to-Bar Pull ups
COMPETITIVE CROSSFIT CLASS – 5:30pm
For time:
1000m Run
Rest 2:00
1000m Row
Rest 2:00
1000m Run
Rest 5:00
Barbell Conditioning
10 minute EMOM
Odd: 4 Snatches
Even: 6 Clean & Jerks
*Choose own weight for this – something you can move successfully for the 10 minutes. Same weight for both movements.
Rest 5:00
3 Rounds of:
30 Alternating Pistols
20 Handstand Push ups
10 Burpee Ring Muscle ups