Tuesday September 12, 2017 - CrossFit Continuity

Tuesday September 12, 2017

15:00 warm up

row/run/bike @easy pace

Mobility- coach led

2 rounds of [10-15 light kettlebell swings + 10m bear crawl + 10m inchworm]

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Every :90 for 4 sets:

1st: Power clean cluster w/:02 pause in catch, 1.1.1, :10 between singles

2nd: :45 double under/rope climb practice

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For time (15:00 cap)

“Diane”

21-15-9

Deadlifts, 225/155*

Handstand push ups or hand-release push ups

*Pick a deadlift weight that is tough but will still allow GOOD FORM. No rounded backs allowed.

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2 rounds not for time:

:60 easy bike or row

10 scap pull ups

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