11/17/16

Training Pit CrossFit Ft Lauderdale, Training Pit CrossFit East Boca, Training Pit CrossFit (Hollywood, FL) – CrossFit

warmup 400 M run, good morning, hang clean, thruster (No Measure)

400M run

10 good mornings (empty bar)

10 hang power cleans

10 thrusters

Shoulder Press (5-3-3-1-1)

Metcon (Time)

50/40 calories on Assault Bike

50 alternating Dumbbell plank rows (25 per arm) (35s / 25s#)

50 thrusters (65/45)

5 Rope Climbs

**17 min cap

L-Sit (accumulate 3 min any type (ring, stationary, hang))