20181003

CrossFit:

Long Gone

5 Rounds:

1 Minute Wallballs (20/14)

1 Minute Dumbbell Snatches (50/35)

1 Minute Calorie Bike

1 Minute Rest

*Score is lowest rep total across the five rounds.

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Comp:

Long Gone

5 Rounds:

1:00 Wallballs (20/14) *Females to a 9′ Target*

1:00 Alternating Dumbbell Snatches (50/35)

1:00 Calorie Row

1:00 Rest

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Jerk Technique

Pausing Split Jerk - 3 Sets of 2

Jerk Drive + Split Jerk - 3 Sets of the Complex

Split Jerk - 5 Sets of 1

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Body Armor

5 Supersets:

10 Barbell Bench Press

10 Romanian Deadlifts

Rest 2:00 between sets.

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Synergy:

22 Minute Amrap:

400m Run/500m Row

20 Air Squats

40 Russian Twists

20 Walking Lunges w/ DB in Goblet Position

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