Monday September 11, 2017 - CrossFit Continuity

Monday September 11, 2017

15:00 warm up

row/run/bike @easy pace

Mobility- coach led

2 rounds of [10 goblet squats + 10 push ups, 10x1 tempo]

+

A. Back squat, 4-4-3-3 @20x1 tempo, 2:00 rest

B. Chin over the bar hold, 3x :30, :60 rest

+

For time:

6-12-18-12-6

Thrusters, 65/95

Toes to bar

+

2 rounds not for time:

100m tough farmers carry

:30 hollow rocks

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