20180829

CrossFit:

Thruster

Heavy Set of 3

‍

“Flash Flood”

2 Rounds:

400 Meter Run

21 Thrusters (95/65)

‍

Comp:

Handstand Walking

Spend 10:00 - 15:00 navigating an impromptu obstacle course.

‍

Cluster Ladder

For Time:

10 Reps @ 155/105

8 Reps @ 185/135

6 Reps @ 205/145

4 Reps @ 225/155

2 Reps @ 245/165

‍

Flash Flood

2 Rounds:

400 Meter Run

21 Thrusters (115/80)

‍

Gymnastics Conditioning

5 x 3:00 Windows:

25/18 Calorie Row

15 GHD Sit-Ups

Max Strict Ring Muscle-Ups

‍

Assault Bike

3 Rounds, with a running clock (20:00 Total):

3:00 - Light Pace

2:00 - Moderate Pace

1:00 - Fast Pace

1:00 Rest between rounds.

‍

Synergy:

18 Min. Amrap:

30 Burpees

1:00 Plank

30 KB Deadlift

1:00 Plank

30 Kb Swings