Wednesday 10.17.18 CrossFit

Box Brief

Main Line Meltdown Day #11

CROSSFIT

“Close Grip Bench Press” 3×10

“Helen”

3 Rounds for time of:

400m Run

21 Kettlebell Swings

12 Pull-ups

ENDURANCE

“Options are few…”

For Time:

30 Cal Row

30 DB Burpee Deadlifts

40 Right Arm DB Push Press

40 DB Goblet Walking Lunges

30 Cal Row

30 DB Burpee Deadlifts

40 Left Arm DB Push Press

40 DB Goblet Walking Lunges

30 Cal Row

30 DB Burpee Deadlifts

3min Accumulate as much time in a hollow rock hold