Monday 12.31.18 - CrossFit

A. 3 minute AMRAP of Rowing

As Many Rounds and Reps as possible in 3 minutes:
– Max Calories of Rowing
After the Row Part B will start immediately…

B.

As Many Rounds and Reps as possible in 6 minutes:
– 15 Pull-Ups
– 15 Handstand Push-Ups
REST 3 MINUTES

C. 3 minute AMRAP of Assault Bike

As Many Rounds and Reps as possible in 3 minutes:
– Max Calories of Assault Bike

D.

As Many Rounds and Reps as possible in 6 minutes:
– 30 Double-Unders
– 6 Dumbbell Thrusters @ 22.5/15 kg

22.5/15kg per arm

E.

Back Squat
– Set 1 – 3 reps
– Set 2 – 3 reps
– Set 3 – 2 reps
– Set 4 – 2 reps
Rest as needed
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