6.14.19
CFE:
40 Min Time Cap:
Helen….Annie….Helen:
3 RFT:
400m run
21 KBS (53/35)
12 Pull-ups
50/40/30/20/10
Double Unders (3X1)
Ab-Mat Sit Up
3 RFT:
400m run
21 KBS
12 Pull-ups
CrossFit:
“Rush Hour”
On The 4:00 X 5 rds:
12/9 Cal Bike (15/12 Row)
9 Barbell Facing Burpees
6 Power Snatches (115/85)
*Score is Slowest Round*
Strength Accessory
4 Giant sets:
12-15 empty Barbell strict Press
10-12 barbell curls
8-10 Barbell upright rows
*rest 60 Seconds Between sets