Friday290716

Fitness, Performance, Ninja Gymnastics
Max effort Unbroken Bar Muscle Ups

Fitness, Performance, Ninja Workout
400m Run for time

Fitness, Performance EXTRAS
Three to five sets of:
Heavy Dumbbell Push Press X 10 reps
60 seconds rest
Walking Lunges X 100m
60 seconds rest
Heavy Kettlebell Swings X 15 reps
2 minutes rest

CrossFit Strength
Every minute on the minute for 42 minutes: (7 sets)
Minute 1: 5 Stone to shoulder or 10 goat bag/sandbag/medball snatches
Minute 2: 20m Heavy farmer carry
Minute 3: 18/12 Calorie Row
Minute 4: 20m Heavy Sled pull
Minute 5: 15/12 Burpees
Minute 6: 6/4 Heavy Double Kettlebell Clean and Jerk