Good luck on the final day of competition to all the awesome people of #TeamBRIO throwing down at the BridgeCity Beatdown!! Come on down to the golf dome to check out the action!
Gymnastics Practice - 5 rounds, not for time 1-2 Strict Ring muscle up
2-3 Strict ring pull up
2-3 strict Toes through rings HS walk 25' Scaled:
5 ring pull ups or Ring Rows
5 Strict leg raises
30 sec HS hold or 1 min plank
WOD - 3 rounds 30 KB swings 30 Burpees 30 Cal Row
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11am Monster Mash - a high volume dose of pure CrossFit designed for the experienced CrossFitter
For time:
30 med ball cleans (30/20)
Row 20/15 cals
30 bear hug jump squats
Row 20/15 cals
30 Wall balls
Row 20/15 cals
**Rest**
For time, partition in any order
30 Strict Pull Ups
30 Strict Dips
30 Strict Toes to Bar
**Rest**
3 Rounds:
Sled Drag
Run 400m
D-Ball Carry
Handstand walk
15 GHDs with ball