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CrossFit Golden: Thursday 3.28.19

27
Mar

CrossFit Golden: Thursday 3.28.19

Gymnastics
Every 2:30 minutes, for 15 minutes (3 sets each), rotate through the following stations:
Rope Climb (4)
No more than 4 ascents
(Scale to Knotted Ropes OR 4 Sit to Stand Reps)
Freestanding Handstand Hold Work (1)
Accumulating 1-2 minutes of inverted work
Metcon
Three rounds for time of:
800 Meter Run
20 Dumbbell Thrusters (50/35lbs)