CrossFit

A: 15:00 Running Clock

5:00 every 20 seconds
Ring Dips 2-5 reps

5:00 every 30 seconds
HSPU 3-8reps

5:00 every minute
DB Floor Press 10-12 reps

B: 4 rounds for time

3 Wall Walks
10 Front Rack Alt DB Box Step Up Dual 22.5/15kg
14 Box Jumps 24/20″

RX+
4 rounds for time

10m Handstand Walk
Front Rack Alt DB Box Step Up Dual 22.5/15kg
14 Box Jumps 24/20″

CrossFit Teens

A: Power Clean + 3 Front Squats + 3 Push Jerk

Build to Heavy Complex in 10:00

B: 16:00 Cap

10 RFT
10 KB Swings 16/12kg
10 Lateral Burpees over KB

C: 3 Rounds

10 Hollow Rocks
10 V-ups
10 Tucks
10s Hollow hold

Rest 1:00

20170201 Refer an friend