December 17, 2018
CROSSFIT
Weightlifting: Snatch (EMOM X10)
*Increasing to a max!
Conditioning: AMRAP x 20:00
Rings & Things
300 meter run
5 Burpee Ring Muscle Ups
*Scale Options:
5 Burpee Bar MU
5 Burpee C2B + 5 Ring/Matador Dips
5 Burpee Pull Up + 5 Box Dips
5 Burpee Jumping PU + 5 Box Dips
(Scale should be challenging)
SWEAT
Conditioning: For Time
Lucky 7s
7 Rounds of:
7 Burpees
7 KB Swings (53/35)
-then-
Rest 7 min
-then-
Repeat
Score is time minus 7 minutes
*RX+ 70/53