September 15 2020

Warm Up:

3x

10 Superman

10 Kip Swings

10 Rev VUps

10 PVC Pass Throughs

WOD:

Gym Crew

For time

3 rounds

10 Snatches

10 Bar Facing Burpees

L1-75/55, L2 95/65, L3-115/75

then

3 rounds

10 Bar Muscle Ups//CTB or Bent Over Row

10 Bar Facing Burpees

**E5Min Starting at 0:00 = 600/500m Row or 30/25 Cal Bike

At Home Crew

For Time

3 Rounds

10 Weighted Object Ground to OH with anything you can pick up

10 Burpees

then

3 rounds

10 Weighted Object bent Over Row

10 Burpees

**E5MIn starting @ 0:00 = 600m run