Sink or Swim Training 11.09.2016

Seaward CrossFit – Sink or Swim

SoS: Metcon (Time)

10 hang power snatch + OHS (135/95)

SoS: Metcon (Time)

10 hang power clean + power jerk (185/115)

SoS: Metcon (Time)

4 rounds

2 Legless Rope Climbs

10 Back Extensions

10 GHD Sit-Ups

12/9 Cal Assault Air Bike
Cross Over Symmetry after all work completed.

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