0830 Hanging at the Bar with Rupert: Gymnastics Workshop

1000 CrossFit

1100 Open Gym & Weightlifting

CrossFit Workout of the Day:

Working in teams of 3, 12 minutes to work to a cumulative total tempo turkish get-up double (1L/1R). Pause one full second in each position:

  • Back
  • Forearm
  • Hand
  • High Hips
  • Knee + Hand
  • Kneeling
  • Standing

Then reverse order with a :01 pause in each position again.

3 minutes to clean up, then, completing each round relay style, complete for time:

4 KB Snatch (53/35)
2 Burpee Over Box (Open standard)

8 KB Snatch
4 Burpee Over Box

12 KB Snatch
6 Burpee Over Box

16 KB Snatch
8 Burpee Over Box

20KB Snatch
10 Burpee Over Box

16 KB Snatch
8 Burpee Over Box

12 KB Snatch
6 Burpee Over Box

8 KB Snatch
4 Burpee Over Box

4 KB Snatch
2 Burpee Over Box

25 minute time cap.