Tuesday April 18, 2017 - CrossFit Continuity

Tuesday April 18, 2017

15:00 warm up row/run/bike @easy pace
Mobility- coach led
2 rounds of ;[10-15 light plate halos + 10 Russian kettlebell swings]

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A. 1 clean pull + 1 clean-grip deadlift + 1 clean pull , 1-1-1-1 @100% 1RM clean, begin a set every 2:00

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For 15:00
1st: 3 power cleans + 3 shoulder to overhead, do not exceed 105/155
2nd: :30 handstand push ups, handstand negatives, or handstand hold
3rd: 7 burpees over the bar

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For max calories: :60 assault bike

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Not for time: 400m walk cool-down

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