Crossfit Flemington

16 Apr 2018

2 Rounds For Quality. Rest as needed between.

Abs (gymnastics)
30 Unbroken Hollow Rocks

4 Rounds For Reps:
0:30 Max Effort Hollow Hold
0:30 Rest
0:30 Max Effort Tuck Hold on Parallettes
0:30 Rest
0:30 Max Effort Tuck Hang on Pull-Up Bar

Finish with:
60 Second Unbroken Plank Hold

Warm up: 3x10 Trunk, SunSal

Strength: 5x 3 position snatch
45,65,75,85,95

WOD
5 rds
4 Power Clean (115#)
16 Plate Sit Ups (25#)
9 Burpees
Finish with 148 Singles

Time: 14:17

RomWod