Saturday

3 min @ high consistent aerobic effort
10 sec Ring Support Hold
10 Russian KBS, 53#
10 Box Jumps, 20” step down
3 min rest
3 min @ high…
10 sec HS Hold
10 Squats
10 Sit Ups
3 min rest
3 min @ high…
5 Burpees
Run 150m
3 min rest
3 min @ high…
Air Dyne

At CrossFit Clinton

3 min @ high consistent aerobic effort
10 sec Ring Support Hold
10 Russian KBS, 53#
10 Box Jumps, 20” step down

20kg KB was heaviest I had access to.  3 rounds + 10 sec ring support hold

3 min @ high…
10 sec HS Hold
10 Squats
10 Sit Ups

5 rounds -1 situp.  Fell out of HS Hold twice when trying to get up in last two rounds and still turning hands sideways.

3 min @ high…
5 Burpees
Run 150m

200m run because area already marked for that.  2 rounds + 200m run

3 min @ high…
Air Dyne

No access to Air Dyne so used rower.  780m row.