“Competition”

A-Group
A. Clean – 1 rep @ 80% and over, every 45 sec x 10
B. 5 sets,
60 sec AMRAP Wall Balls
30 sec Rest
30 sec Unbroken KBS
3:30 Rest
C. 3 sets,
8-12 BB Hyper @1010 (no floor)
12-18 GHD Sit-ups @3020
2:00 Rest

B-Group
Optional AM-(REC)
On a 60:00 running clock;
AD or Row @Z1 (Rec) + Get off every 8:00 and accumulating 60 sec L-Sit on Rings

PM-(EST)
5 sets, @90% (sprint effort)
30 sec Unbroken KBS
50m Sprint
4:40 Rest (walking)
+
10:00 Rest
*Complete 5-7 sets of 12 Band Pull-aparts + 12 Band Face Pulls during rest period.
+
5 sets, @100% (sprint effort)
30 sec Row
4:00 Rest (walking)

December 2
“CrossFit”
December 4
“CrossFit”