20181030

CrossFit:‍

Hang Power Clean

Build to Heavy 3

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Hangman

For Time:

21 Hang Power Cleans (135/95)

21 Lateral Barbell Burpees

100 Double Unders

15 Hang Power Cleans (135/95)

15 Lateral Barbell Burpees

75 Double Unders

9 Hang Power Cleans (135/95)

9 Lateral Barbell Burpees

50 Double Unders

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Comp:

Strict Gymnastics

Part A - From the 0:00 - 5:00:

3 Strict CTB Pull-Ups + 5 Strict HSPU

Part B - From the 5:00 - 10:00:

5 Strict Ring Dips + 7 Feet Elevated Ring Rows

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Hangman

For Time:

21 Hang Power Cleans

21 Barbell-Facing Burpees

100 Double-Unders

15 Hang Power Cleans

15 Barbell-Facing Burpees

75 Double-Unders

9 Hang Power Cleans

9 Barbell-Facing Burpees

50 Double-Unders

Rx Barbell – 135/95

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Odd Object

Ascending Ladder for 7:00:

10 Calorie Air Runner

1-2-3-4-5... DBall Cleans (150/100)

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Bike Conditioning

10 Rounds:

:45s Light, :15s Fast

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Synergy:

20 Minute Amrap:

1000m Row

20 HRPU

20 Plate Ground to Overhead

20 Wall Balls

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