CrossFit Workout 5/16/19 Thursday

Warmup start this @15:00
Every 3:00 for 4 rounds:
1 up and back waiter’s carry up to skill weight (alt arms each round)
:60 passive hang (rings or pullup bar)
5 light db cleans

Skills start this @ 30:00
3 rounds
Waiter’s carry @30% of strict press AFAP with each hand
L1
10 kb rope pulleys, AHAP
L2
AMSAP Rope pullups/hand @3311
L3 3 legless rope climbs

CrossFit Workout: Start this @ 45:00
For time:
100 situps
50 DB hang power cleans 2×45/35

Every 3:00, 10/7 cal bike. If there are too many people, one group do the cals on the 3,6,9 and 1 group do it on the 4:30,7:30,10:30. You DO NOT start on the bike.

Coach’s Note
This workout is just straight grind. It’s going to be very hard to speed anything up. The bike should be well under a minute. I think it’s possible to do this in 12 minutes. It should not take longer than 15 minutes. The situps have a 7:00 cap. Move on if you haven’t finished by then.