11/17/2017

CrossFit Asteria – CrossFit

Warm-up

Warm-up (No Measure)

4 Rounds

20 Double Unders

15 Russian KB Swings

10 Air Squats

5 Ring Rows

Metcon

Hall (Time)

5 Rounds for time of:

3 Cleans, 225#

200m Sprint

20 Kettlebell Snatches, 1.5 pood (10 each arm)

Rest 2 minutes
In honor of U.S. Air Force Capt. Ryan P. Hall, of Colorado Springs, Colorado, died Feb. 18, 2012
To learn more about Hall click here

Cool Down

Warm-up (No Measure)

Pick One: Walk, Bike, or Row

1 min Supine Twisted Cross per Side

1 min Eagle Arm Stretch per Side


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