August 9, 2017
Gymnastics:
A. Strict Chest-to-Bar Pull ups
5 x Max Effort (Try to get 5-8)
*Rest as needed between sets.
B. Dumbbell Skull Crushers
4 x 10
*Rest as needed between sets.
Metcon:
3 Rounds for time:
80 Double Unders
50 Air Squats
800m Run
COMPETITIVE CROSSFIT CLASS – 5:30pm
Snatch Warm up (5:00)
then,
For time:
8 Rounds
4 Bar Muscle ups
2 Squat Snatches (climbing)
(55%-60%-65%-70%-75%-80%-85%-90%)
Rest 5:00
Every 3:00 x 5 Rounds
10 Cal Ski/15 Cal Bike/20 Cal Row
40 Unbroken Double Unders
Max Distance Double Kettlebell OH Lunges (53/35 per hand)
*Rest 1:00 between rounds.
