Friday April 21, 2017 - CrossFit Continuity

Friday April 21, 2017

15:00 warm up row/run/bike @easy pace
Mobility- coach led
2 rounds of [10 goblet squats + 5/side 1-arm dumbbell rows]

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Every :90 for 4 sets:
1st: 2 hang squat cleans + 1 split jerk
2nd: :30 gymnastics skill work of choice, pick something you need to work on

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For time (15:00 cap)
80 double unders (sc-40) 0r 160 single unders
Then: 3 rounds for time
8 squat cleans, 95/135
10 ring dips/hand-release push ups
200m run

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