September 20, 2017
Gymnastics:
A. Pistol Progressions
Metcon:
20 minute AMRAP
1 mile Run
20 Ground to Overhead (135/95)
1000m Row
AMRAP in remaining time:
Rope Climbs (15′)
COMPETITIVE CROSSFIT CLASS – 5:30pm
0:00 – 15:00
1 mile Run
AMRAP OH Squats (115/75)
*Complete 3 Ring Muscle ups at each break of OH Squats.
15:00 – 20:00
Rest
20:00 – 35:00
EMOM of:
1. 6/5 Deadlifts (315/225)
2. 12/10 Calorie Ski Erg
3. :24 Ring L-Sit (Accumulate)
35:00 – 40:00
Rest
40:00 – Finish
Every 3:00 till failure:
2 Rounds of:
10/8 Calorie Row
8 Shoulder to Overhead (115/75)
*Increase S2OH by 2 reps every 3:00 interval.