20180925

CrossFit:‍

Flip Flop

30-20-10:

Kettlebell Swings (53/35)

Calorie Bike

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Directly into...

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10-20-30:

Deadlifts (135/95)

Calorie Row

Women Complete (21-15-9 / 9-15-21) Calories on Machines.

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Comp:

Two Tone

30-20-10:

Hang Power Cleans (115/80)

Assault Bike Calories

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Directly into…

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10-20-30:

Deadlifts (205/145)

Row Calories

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Strict Gymnastics

AMRAP 8:

5 Strict Ring Dips

:10s Static Inverted Row Hold

:15s Static Double Kettlebell Squat Hold

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Directly into...

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AMRAP 8:

:20s Ring Support Hold

:25s GHD Supine Hold

:30s Handstand Hold (against wall)

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Synergy:

5 Min. Amrap

Burpees

3 Min. Break

5 Min. Amrap

20 Abmat Situps

40 Russian Twists

3 Min. Break

5 Min. Amrap

50 Jump Rope

30 KB Swings