November 15, 2017
Gymnastics:
3 Rounds (Not for time)
10 Prone Dumbbell Rows
20 Hip Extensions
:40 Hollow Hold*
*Every break on Hollow Hold = 5 Hollow Rocks (complete at end of total hold)
Metcon:
3 Rounds of 3 sets of:
7 Burpee Box Jump Overs (24″/20″)
7 Unbroken Pull ups (Rx+ 10 Unbroken Pull ups)
1 Round = 3 x thru
Rest 3:00 between rounds.
COMPETITIVE CROSSFIT CLASS – 5:30pm
Every 3:00 x 5 Rounds
15/12 Calorie Ski
12 Deadlifts (225/155)
9 Box Jump Overs (24″/20″)
Rest 5:00
8 minute AMRAP
12 Chest-to-Bar Pull ups
8 Alternating Pistol Squats
4 Bar Muscle ups (Scaled = 4 Strict Pull ups)
Rest 5:00
10 minute AMRAP
20 Calorie Assault Bike
40 Burpees
AMRAP in remaining time:
Hang Power Cleans (185/125)
*Every drop of the Cleans = 20 Jumping Lunges
