May 29, 2019

CROSSFIT
Strength
Thruster (5×3)
Increasing across all sets. From the rack
Conditioning
Metcon (Time)
Sprint Triathlon:
For Time
500m Row
1 Mile Bike
400m Run
Cool down

SWEAT
Gymnastics
Hang Man (3 Min)
On a running clock accumulate 3 minutes of hanging from the pull up bar.
Break the time up as you see fit. Try one big set then if needed break it up into smaller sets, but don’t give up. Use any grip and go to your happy place.
Metcon
Bikes and Bells (4 Rounds for time)
4 Individual Rounds, Each for Time:

Assault Bike (20/15 calories)
100m Run
100m Kettlebell Farmers Walk (70’s/53’s)