11-30-17 WOD

Warm-up (No Measure)

sampson, chain breakers, kick-thrus

Dynamic: 3 rounds: 60′ typewriter walk, 60′ bear crawl

Group: split jerk instruct

CrossFit

Metcon (No Measure)

20 second handstand hold

3 wall walks

3 negative KB press/arm 53/35

10 strict press 75/55 (+ 95/65)

x3

 

Scaled

3 negative KB press/arm 35/25

10 strict press 45/35

Metcon (Time)

10 rounds for time:

9 split jerk 95/65

35 double unders

 

Scaled

push press

70 jump rope

Metcon (No Measure)

6 Turkish get ups/side 53/35 + 2 minutes calf rollout

 

Scaled

Turkish get ups 35/20

 

Bootcamp

Metcon (AMRAP – Rounds and Reps)

Death by…

push-ups (cap 15M)

Metcon (4 Rounds for time)

Each for time:

350m row

15 KB deadlift high pulls 35/25

Rest 2 mins

Metcon (No Measure)

20 KB windmill/side as heavy as possible