CrossFit Workout 6/1/19 Saturday

Warmup
4 rounds of:
3 Stone shoulder
:30 hollow hold
3 stepups/leg up to wow
1 rope climb
Sled play

CrossFit Workout
Teams of 3 Buyin: As a team, 550 sled push/pull
1 person runs a 400, 1 works, 1 rests

100 Stone shoulder 95/70 Rx+115/95
100 Pullovers each 6/4 Rx+GhDS
100 DB stepups 2×50/35 to 20/16 RX+ 24/20
15 Rope climbs 21Rx+

Buyout 550 pull/push whatever you didn’t do as the buyin.

Olympic Work
Snatch and clean & Jerk
10 rounds of every 1 rep every :75 start @ 75%. Build as perfect technique allows.

Then 2×1 @ 90%+

Gymnastics Conditioning
10 rounds of:
30 foot handstand walk
10 False Ring rows@3111
easy rest ski in between

Run Speed Work
On the 3:00 Start by 6 rounds: 100m Sprint

Make sure you warm up a lot.