No matter how long Ryan is away for he always comes back with great form because that's what he's learned and that's what he resorts to.
CrossFit:
With a running clock
150 Wall Balls @ 20/30#
Rest Exactly 3 Minutes
3 Rounds
15 Snatches @ 65/95#
10 Muscle Ups/Ring Dips
Rest exactly 5 Minutes
Row 500m
60 Hang Cleans 65/95# (for every time you need to drop the bar perform 5 lateral bar jump burpees). Resting positions with the bar may only be in the front rack position or at a dead hang with the athlete standing tall.
Post total time incl. all breaks
Fitness:
150 Wall Balls @ 14/20#
Rest Exactly 3 Minutes
3 Rounds
16 KB Snatches @ 30/50# +/-
10 Ring Dips
Rest exactly 5 Minutes
Row 500m
100 KBS 40/60# 5 burpee penalty for putting down the bell during the 100 reps.
Post total time incl. all breaks
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