20190125

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CrossFit:

Hang Squat Clean

Build to a Heavy Single

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Top Down

For Time:

50 Burpees

40/30 Calorie Assault Bike

30 Hang Squat Cleans (115/80)

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Comp:

Top Down

With a 12:00 Time Cap:

25 Barbell-Facing Burpees

25 Squat Snatches (115/80)

25 Barbell-Facing Burpees

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In time remaining until the 12:00 cap, establish:

1-Rep Hang Hang Snatch (Part B)

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Stamina Builder

5 Sets, resting 1:00 between:

15/12 Calorie Row

50' DB Walking Lunge (50's/35's)

15/12 Calorie Row

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Midline

Not for Time:

50 GHD Sit-Ups

75 AbMat Sit-Ups

100 Banded Good Mornings

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Synergy:

Row Home Kelly

4 Rounds For Time

500m Row

30 Box Jumps

30 Wall Balls