8.16.19
CFE:
3 rft: 8min time cap
50 double unders (3×1)
20 slam balls
3min rest
15m AMRAP
8 tire flips
16 DB hang snatch (53/35)
400m run
Then: 100 abmat sit-ups for time
Score: time/rounds/time
CrossFit:
Strength:
Bench Press :
9×2 @ 82%
Conditioning:
AMRAP 16:
30 Dumbbell Hang Clean and Jerks (50/35)
25/18 Calorie Assault Bike (row 35/25)
20 push ups
15 Deadlifts (245/165)