November 8, 2017
Gymnastics:
10 minute AMRAP
15 Toes-to-Ring
30ft Handstand Walk (Scale = :30 Handstand Hold)
:45 Wall Sit
Metcon: (For time)
10 Ring Muscle ups (Scale = 20 Dips)
100 Push Press (75/55) Rx+(95/65)
1000m Row
COMPETITIVE CROSSFIT CLASS – 5:30pm
3 Rounds of:
5 Muscle ups
10 Thrusters (135/95)
20 GHD Sit ups
Rest 5:00
5 Rounds of:
25 Calorie Row
8 Push Press (155/105)
Rest 5:00
2 Rounds of:
200ft Farmer Carry (70/53 x 2)
100ft Front Rack Lunges (53/35 x 2)
50ft Handstand Walk
