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9.14.18

13
Sep

9.14.18

CrossFit Live Loud – CrossFit

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General Warm Up

18 min

min 1- : 30 free standing handstand hold or wall hold

min 2-:30 hollow rocks

min 3- 6 strict Dips

Movement Break Down

Strength

3 sets:

5 Glute Ham Raises

100′ Farmers carries

8/8 RDL

Movement Break Down

Metcon

Metcon (8 Rounds for time)

8 Rounds:

on the 3:00…

400m Run

12 Toes to bar

* Round 1 starts at 0:00, Round 2 starts at 3:00, and so on…

BC:

same time breaks but movements:

200m run

8 lying toes to rig

You will score each each based of your time