20180126

Crossfit:

AMRAP 13:

70 Dumbbell Snatches (50/35)

60 Wallballs (20/14)

50/35 Calorie Row

40 Handstand Push-ups

Comp:

‍1. Parallette Handstand Push-ups

AMRAP 4:00

3-2-1

Unbroken Kipping Parallette Handstand Push-ups

‍

2. Power Snatch

On the Minute x 12 (3 Rounds)

Minute 1 – 3 Power Snatches @ 74%

Minute 2 – 2 Power Snatches @ 78%

Minute 3 – 1 Power Snatch @ 82%

Minute 4 – Rest

‍

3. Conditioning

For Time:

45 Calorie Row

60 Wallballs (30/20)

75 Power Snatches (75/55)

‍

4. Bike Conditioning

For Time:

21-18-15-12-9

Assault Bike Calories

GHD Sit-Ups