August 16, 2017
Gymnastics:
A. Weighted Dip
Establish a 5-Rep Weighted Dip
*If unable to do weighted dips, perform 3 sets of 10 regular dips.
B. Weighted Back Extension
6 x 6
Metcon:
5 Rounds for time of:
10 Power Cleans (135/95)
200m Sprint
30 Abmat Sit ups
Rest 1:00 between rounds.
COMPETITIVE CROSSFIT CLASS – 5:30pm
4 Rounds or 15:00 (whichever comes first)
5 Ring Muscle ups
10m Handstand Walk
15 Calories Assault Bike
Rest 5:00
3 Rounds of:
200m Run
8 Power Cleans (185/125)
then,
2 Rounds of:
400m Run
6 Power Cleans (205/135)
then,
1 Round of:
1000m Run
4 Power Cleans (225/155)
