9/26/16

Warm-up
3 round warm up
200 meter run
8 wall balls
8 burpees
Metcon (No Measure)
20 min emom
a. 3 back squat @ 70%
b. 6 kipping pull ups
Metcon (Time)
20-15-10

wall balls 20/14
burpee box jump 24/20
400 meter run
Competition
romanian deadlift(5x5 ; 2 min rests )
5x5 @ hap @ 3011 ; 2 min rest

 

Metcon (Time)
4 rounds
a. 7 cleans 155/105
b. 7 snatches 155/105

30 unbroken double unders after both A and B

Published on by crossfit reflexion.