Wednesday November 16, 2016

CrossFit M3 – CrossFit

Gymnastics

Body weight / skill work (16 minutes of work)

4 rounds:

Rotate through the following 4 movements, 1 minute each

– Rope climbs

– Leg shoot throughs

– Walking lunges

– Shoulder touches (or progressions)

Metcon (Time)

21-15-9

Front squats 135/95

Kettle bell swings 2p/1.5p

Bar facing burpees