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.