CrossFit – Tue, Nov 29
Gymnastics
Metcon (Time)
For time
50 Box Jumps 24/20″
30 HSPU
Metcon (AMRAP – Rounds and Reps)
AMRAP 14minutes
12 Wallballs 20/14 lbs
10 Cal Row
8 CTB
KG : 9/6 KG
Score: Rounds and Reps
TC: 14 min
Metcon
Extra Accessory
Metcon (Checkmark)
3 sets
15 Hollow body lat pull downs
15-25 sec Hanging V-up hold
rest as needed
TC: 10 min
Score: Time
Scaling Options
Beginner
30 Box Jumps / Step up
30 DB Push Press @ Heavy