8/16/16

Warm-up

3 rounds
8 hand release pushups
5 toes to bar
50 single unders

Push Press (6x3 @ hap @ 3011 ; 2 min rest )

each set immediately followed by a 1 min support plank , then rest begins

Metcon (Time)

50 plate walk over buy in
5 rounds of
12 shoulder to overhead 95/65
12 burpee over bar
12 toes to bar
50 plate walk over cash out

plate walk over = 1 thick 45 lb plate , hands begin on one side of the plate and the rep is counted when both hands reach the opposite side.

Competition

Metcon (Time)

50 plate walk over buy in
5 rounds of
12 shoulder to overhead 115/75
12 burpee over bar
12 toes to bar
50 plate walk over cash out

plate walk over = 2 thick 45 lb plates , hands begin on one side of the plate and the rep is counted when both hands reach the opposite side.

Published on by crossfit reflexion.