October 25, 2017
Gymnastics:
4 Rounds (not for time, QUALITY)
7 Ring Push ups (:03 Negative + :01 Drive up)
:30 Arch Hold
10 Calorie Ski Erg
Metcon:
With a 20:00 running clock:
Max Distance Row
Every 5:00, starting at 0:00 complete:
6 Strict Handstand Push ups
8 Strict Toes-to-Bar
12 Russian Kettlebell Swings (70/53)
COMPETITIVE CROSSFIT CLASS – 5:30pm
Snatch Complex:
Every 1:30 x 10 Rounds
1 Hang Power Snatch + 1 Hang Squat Snatch + 1 Overhead Squat
Rest 5:00
“Anthony”
Partner WOD – Complete the following in teams of 2:
100 Wall Balls (20/14)
1993m Row
22 Muscle ups
1993m Row
100 Wall Balls
*All with an EMOM of 3 Burpees!!!! Each partner must complete the 3 Burpees every minute.
*Partition reps as needed.
