03-11-2017 CF (Water Festival)

YiQi – CrossFit

Warm-up

Bring Sally-Up (Squat Challenge)

Metcon

Metcon (Time)

For time (30min cap)

50-40-30-20-10

KB Sumo Deadlift High Pull

Wall Balls

Sit Ups

* 1 Work/ 1 Rest

* Swap every 10 reps

then;

4 rounds

60 Double Unders / 120 Singles

15 KB Goblet Squats

* Do skipping and Goblets Squats in sync with your partner. No resting.
– Do sit-ups far enough away from the wall ball station