November 29, 2017
Gymnastics:
3 Rounds of:
1 Legless Rope Climb + 1 Rope Climb (Scale = :15 Rope Hold (Arms Only) + 1 Rope Climb)
6 Wall Climbs
12 Alternating Pistol Squats (Scale = 18 Close Stance Squats)
Metcon:
18 minute AMRAP
40 Double Unders
20 GHD Sit ups
10 Power Snatch (135/95)
COMPETITIVE CROSSFIT CLASS – 5:30pm
7 minute AMRAP
200ft Sprint
2 Kettlebell Swings (53/35)
200ft Sprint
4 Kettlebell Swings
200ft Sprint
6 Kettlebell Swings
And so on, adding 2 KB Swings…
Rest 5:00
For Time:
10 Power Cleans (225/155)
20 Double Kettlebell Push Jerks (53/35)
10 Power Cleans
Rest 5:00
5 Rounds of:
6 Power Snatch (115/75)
12 Front Rack Walking Lunges (115/75)
2 Rope Climbs (20′)
