Wednesday October 11, 2017 - CrossFit Continuity

Wednesday October 11, 2017

15:00 warm up

row/run/bike @easy pace

Mobility- coach led

2 rounds of [10m duck walk + :10/side 1-arm passive hang]
+

For 12:00, begin a set every 3:00

1 snatch + 1 hang snatch + 1 overhead squat

5-7 CTB pull ups

+

AMRAP in 10:00

14 goblet squats

200m run

7 box jump overs

200m run

+

2 rounds not for time:

10-15 light plate halos

:30 weighted hollow rocks

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