Saturday 5.10.19

CrossFit

In Teams of 4

A. 8 min AMRAP
10m Handstand Walk Shuttles
After completing 10m Handstand jog 100m

B. 5-3-1 Back Squats

C. In Teams of 3
30 Bar MU or Pull ups
40 Burpee Box Jumps
50 Deadlifts 115-315#
60 T2B or HLR
70 Thrusters 75-135#
80 Wall Balls
90 Power Snatch 45-75#
1000m Run Together

Metcon

0:000-8:00
750-1250m Run
+
3 Rounds
21-15-9
Air Squats
Ring Rows – body at 45 degree angle

08:00-11:00 Rest

11:00-19:00
3 rounds
500m Row
15 Barbell Push Press

19:00-22:00 Rest

22:00-30:00
2 Rounds
75 Skips
25/15 Cals Bike
20 Push ups
20 Crunches

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