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Week 9 Day 3

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Downstate CrossFit – CrossFit

Metcon (Time)

For Time

Run 800M

15 DL 225/135

50WB

15 C2B

Run 400M

20 DL

40 WB

20 C2B

Run 200M

25 DL

30 WB

25 C2B

Gymnastics

A. Skill: Bar Muscle Ups

B. Metcon: 4 rounds for time

– 20′ Handstand Walk

– 15 Burpees

– 10 Cal assault bike

– 5 tuck up, v-up + straddle up

HS scale: 20 shoulder taps or 4 walk walks