Daily Archives: July 4, 2017

Crossfit Semu Metu

Warm up – 3 rounds of:

• handstand holds
• 10 burpees
• 10 double kbell push press

Barbell work

• 10 x 2 of box squats
• Ended up at 185 – Speed work

Metcon

1000m assault bike

21-15-9 of:

• kbell thrusters
• calorie row

1000m assault bike

For Time