9.15.19 Sober Sunday

Capstone CrossFit – CrossFit

Warmup (12)
400m run

4 rounds:
10 W/B lunges w/ twist
10 SL W/B sit ups
10 W/B squats
10 W/B get ups

Core (8)
Coaches Choice w/ Wallball

For Time (Cap at 22)
100m row
10 power clean + front squat + push press (75/55)
200m run
20 burpee pull-ups
300m row
30 box jumps (24/20)
400m run
40 wallballs (20/14)
500m row
50 KB SA thrusters (R+L = 2)

Partner Workout
21 – 15 – 9 of:
SA KB Snatches (R)
SA KB OH Lunge (R)
SA KB Snatches (L)
SA KB OH Lunge (L)
P1 works, P2 holds plank

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