10.11.19
CFE:
100 double under buy in (3×1)
600m run
30 jumping air squats
600m run
30 push-ups
600m run
30 KB SDHP (53/35)
600m run
30 donkey kicks
600m run
100 double under cash out
CrossFit
Open Wod 20.1
10 rds (15 min time cap)
8 ground to over head 95/65
10 bar facing burpees
core accessory work:
3 rds :
15 Russian swings 70/53
12 hollow rocks
9 goblet squats 70/53