Tuesday 11.13.18 - CrossFit

A. For Time: Assault Bike, Power Cleans, Rowing, and more

In teams of 2:

For Time:
– 70 Calories of Assault Bike
– 50 Power Cleans @ 84/52.5 kg
– 70 Calories of Rowing
– 50 Shoulder to Overheads @ 84/52.5 kg
– 70 Calories of SkiErg

If you are not going for RX use approx 70% of your 1RM for PC and Jerk

B. Alternating Sets: Hollow Body Rock, GHD Hip Extension

3 sets, for quality, of:
B1. 20 Hollow Body RocksB2. 20 GHD Hip Extensions

Cool Down

3 Rounds:
10 Band / Plate T Raises
10 Band / Plate Y Raises
:30 seconds Couch Stretch (R/L)
View on WodUp

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