East, Thursday, 09/20/2018

CROSSFIT

Skill

10 Minutes of Muscle Up Skill Work

Quality

14 Minute AMRAP

5 Suitcase Deadlift
5 SA RKBS
5 SA KB Clean
-all on L side then all on R side-
10 Heidens
20 Alt Forearm Plank w/Reach

COMPETITOR

-rest-

LEANX

5 Min Flow

10 Supine Rolls
10 Bent Knee Rocks
10 Rollbacks
10 Scorpians
10 Heel Drops
10 Toe Touches

-then-

30 min AMRAP with partner:

50 Cal Row
40 Air Squats
30 Med Ball Sit Ups to partner
20 Wall Ball Shots to Partner
100m Med Ball Run

-then-

Finisher:

Death by partner plank hand taps