Wednesday August 9, 2017 - CrossFit Continuity

Wednesday August 9, 2017

15:00 warm up

row/run/bike @easy pace

2 rounds of [20m walking lunges + 10m bear crawl]

+

Every :90 for 4 sets:

1st: 6-8 alternating front rack lunges (take from rack)

2nd: :30 dumbbell overhead hold w/both arms, moderate/tough

+

AMRAP in 10:00

100m run

6 heavy thrusters

100m run

12 toes to bar

+

2 rounds not for time:

:30 hollow rocks

10 shoulder taps

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