CFSBMetcon – Sat, Nov 30

CrossFit Steamboat – CFSBMetcon

General Warm-up (No Measure)

row/ski 1:00

deadhang

shoulder series

2 position rig squat/thoracic

row/ski 1:00

lat active

shoulder series

bootstrappers

barbell strict press

barbell push press

kip swings

kip swings + knee bend

kip swings +hand release

kip swings + kipping pull-ups

wall ball front squat

wall ball push press

wall ball

kip swings + knee to armpit

kip swings +ttb

Metcon (No Measure)

3 rounds for time with a partner:

400-m row

30 Push Press (95/65)

30 pull-ups

then:

3 rounds for time with a partner:

400-m row

20 wall-ball shots (20/14)

20 toes-to-bars

RX+ 30 wall ball/30 ttb