Competitors (Tuesday, 11/21/17)

 In Competition

A. Movement Prep

2 Rounds

10 Alternating Swimmers

10 Side Lying IR/ER

6 T Push Ups

 

B. Gymnastics Skill

EMOM x 12

Min 1) Strict Ring Dip 7-8

Min 2) Strict Pull Up 7-8

Min 3) L-Sit :25

Min 4) Crocodile Breathing

 

C. Metcon

For time:

200m Run

30 Burpee Box Jump Over (24,20″)

200m Run

40 Pull Up

200m Run

30 Burpee Box Jump Over

200m Run

RX+ Chest to Bar

*14 Minute Cap

 

D. Metcon

6 min AMRAP

10 cal Assault Bike

6 Sandbag over the shoulder (150,100#) or (100,80#)

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