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10/10/17

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Oct 10 2017

Earned Not Given CrossFit, North Industry – CrossFit

Warm-up

: Warm-up 9 (No Measure)

3 Rounds

Pass Throughs

Bear Crawls

Spidermans

Karaoke (6)

Gymnastics

Rope Climb, Hallow Rocks, Side Planks, 8 Shuttles, rotating every minute for 5 rounds

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 17

750m Row

75 DU’s

1200m Run
Run is 3 reps

Mobility

Smash your Calfs, 5 minutes per side

Competitors Training

1 cal Bike, 5/5 SAOHWL, 40 DUs, 10-20 GHDSU, 5 rounds, NFT,

Keep your heart rate between 100-140 BPM

SAOHWL = Single Arm Over Head Walking Lunge

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