Tuesday October 10, 2017 - CrossFit Continuity

Tuesday October 10, 2017

15:00 warm up

row/run/bike @easy pace

Mobility- coach led

2 rounds of [10-15 light kettlebell swings + 5 burpees w/2-hand touch to 6” target]

+

A. Power clean, 5-4-3-2 touch and go, 2:00 rest

B. Muscle ups, 3x max in :30 (can do drills as well) or hand-release push ups, :60 rest

+

For 8:00

3 power cleans, 75/115

3 toes to bar

35 double unders (sc-17) or 70 single unders

6 power cleans

6 toes to bar

35 double unders (sc-17) or 7- single unders

9….

12….

Etc

+

2 rounds not for time:

Trap 3, 8 reps @30x0 tempo

:15/side star plank

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