September 20, 2017

CROSSFIT
Skill: Toes-To-Bar (4 Sets Max Reps)
4 Rounds – 3 Minutes each – complete max unbroken reps, rest remaining time.
If you cannot string toes to bar – work for 2 minutes – rest for 1.
Conditioning: For Time
500m Row
21 Deadlifts 155/105
500m Row
15 Hang Power Cleans 155/105
500m Row
9 Shoulder To Overhead 155/105
*RX+ 185/135

SWEAT
Conditioning: 4 Rounds for Time
*5 Min Each
In 5 Minutes Complete:
500m Row
10 Hand Release Push Ups
15 Kettlebell Swings 53/35
*Record time for each round.
*RX+ 70/53
*Do NOT increase reps, GO FASTER – INTENSITY