10/4/16

Warm-up

3 rounds
50 single unders
6 pushups
6 pvc pass throughs

Metcon (Time)

14 min emom
a. 7 push press @ 95/65
b. 7 ring dips or 15 box dips

Metcon (Time)

50 russian kettle bell swing buy in 53/35

4 rounds of
20 plate situps 45/35
15 hand release push ups
40 double unders

Competition

Metcon (Time)

50 russian swing buy in 70/53
20 plate situps 45/35
15 hand release pushups
40 unbroken double unders

Published on by crossfit reflexion.