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Machine & Bar (10/9/17)

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GROUP CLASS WORKOUT

Warm Up:
3 Rounds:
10 kettle bell high pulls
10 kettle bell presses
5 goblet squats
5 wide stance inchworms
Finish with:
20 scorpions
15 PVC pass throughs
15 PVC good mornings

Strength: Dumbbell Complex (every 1:30)
8 Rounds
5 dumbbell power cleans + 4 dumbbell front squats + 3 dumbbell shoulder to overhead

MetCon:
CrossFit:

For Time:
18-12-6
thrusters (95#/65#)
calorie row

CrossFit Lean:
21-18-15-12-9-6-3
calorie bike
hang power clean (95#/65#)
*15 minute time cap