8:30 Crossfit
“LIKE SEMIS“
3 rounds (6 total)
400m Run
6 Clean and Jerk 155/105
*P1 runs while P2 does C&J
-rest 3 mins-
3 rounds
12 Tire Flips
24 Wall Balls 20/14
50’ Handstand Walk (afap)
-rest 2 mins-
2 rounds
40 T2B
30 Push-ups
20 Ring Dips
6:30 a.m. Comp Class
“LIKE SEMIS”
5 rounds (10 total)
400m Run
6 Clean and Jerk 155/105
*P1 runs while P2 does C&J
-rest 3 mins-
3 rounds
12 Tire Flips
24 Wall Balls 30/20
50’ Handstand Walk (afap)
-rest 2 mins-
3 rounds
40 T2B
30 Push-ups
20 Ring Dips
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