20180102

CrossFit:

3 RFT:

30 Wallballs (20/14)

30 Sumo Deadlift High Pulls (75/55)

30 Box Jumps (24/20) 

30 Push Presses (75/55)

30/21 Calorie Row

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Comp:

1. Power Snatch

3-Position Power (High Hang, Knee, Floor)

1 Set @ 65%

1 Set @ 70%

3 Sets @ 75%

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2. Ring Muscle-Ups

On the 2:00 x 7:

18/14 Calorie Bike

3 Ring Muscle-Ups

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3. Conditioning

27-21-15-9:

Wallballs (30/20)

Sumo Deadlift High Pulls (95/65)

Box Jumps (24/20)

Push Presses (95/65)

Calorie Row

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4. Midline

4 Sets, Not For Time:

10 Strict Toes to Bar 

15 Good Mornings (95/65)