Tuesday July 22, 2014

Posted on Jul 21, 2014 | 0 comments

Watch games.crossfit.com for the Masters Competition that begins TODAY! 

 

Skill Warm-up:

10 Minute EMOM:

Even: 10 Alternating Pistols

Odd: 5/3 Muscle ups

 

WOD:

10 Minute AMRAP:

10 Hang Squat Cleans 135#/95#

1o Lateral Burpees over the Bar

Rest 5 Minutes

10 Minute AMRAP:

10 Shoulder to Overhead 135#/95#

10 Handstand Push-ups

 

CF MELT:

20 Minute AMRAP:

Row 200m

21 Kettlebell Swings

15 Hand Lift Push-ups

9 Pull-ups