Crossfit log for Wednesday, July 5th

Yeah, yeah.

I'm back.

"For Quality" warm-up:

Complete as many rounds as possible in 15 mins of: 

15 Row Calories 

12 Kettle-bell Swings 

9 Push Up (Deficit)s

Used a 16kg Kettle-bell and did standard push ups.

5 rounds and 4 calories

 

Complete as many rounds as possible in 18 mins of:
5 Sandbag To Shoulders
7 Strict Handstand Push-ups
12 Row Calories
15 One Arm Dumbbell Snatch Alternating

subbed strict DB press at 30# for HSPU.  Used 70# sandbag

Rough.

Got 8 calories into the 4th row.