9.14.17

 In W.O.D.

CrossFit Mayday – CrossFit

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Warm-up

Metcon (Time)

For Time

2 Rounds

Row 1000m

100 Double Unders

40 Ring Push Ups

Run 800
E: 500m row; 1x SU; 25 Box Push Ups; 400m run

P: du or 3x SU; no rings

C: as written

Metcon (No Measure)

EMOM 9

1st Min 6 Ring Dips -Hold top position as long as you can on last rep

2nd Min 25 Hollow Rocks -Hold hollow as long as you can at last rep

3rd Min Arch Rocks

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