Tuesday 10.09.19

CrossFit

A. 4 mins to find 1 x ME UB DUs

B. Isabel – 5 min Cap
30 Power Snatch 65-135#

C. 9-18 MU or Pull ups – 4min Cap
750m Run
6-15 MU or Pull ups – 4 min Cap
750m Run
3-12 MU or Pull ups – 4 min Cap

Or

Skill work

Metcon

A. DUs Skill work

B. Deadlifts 3 x 5 20×0 rest 2 mins – Working sets

C. 2 Rounds

30-45 Secs Isometric Ring Dip Hold or FLR on rings
30-45 secs Wall Sit – weighted
30-45 secs Hanging L Sit
Rest 2-3 mins

D. For time

500m Row
500m Bike (X2) or Ski Erg
500m Run

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