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CrossFit Class 3-8-16

8
Mar

CrossFit Class 3-8-16

Fitness

Performance

Behind The Neck Press  10,10,8,6 Jerk work up to a moderate to heavy single or double
Bent Over Row 10,10,10,10  
Face Pulls  12,12,12,12 3 Rounds Not For Time
  2-10 Muscle Ups
4 Rounds for Time of: 10-20 Handstand Push Ups (strict or kip)
400 Meter Run  
20 Shoulder to Overhead 52/38kg 4 Rounds for Time of:
20 Box Jumps 20/24 400 Meter Run (500 m row if you didn’t yesterday)
  20 Shoulder to Overhead 52/38kg
  20 Box Jumps 24/30
   
  Extra if needed:
  Behind The Neck Press  5,5,5,5
  Bent Over Row 6,6,6,6
  Face Pulls  12,12,12,12