01/13/2014

Main – CrossFit

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Warm-up

Warm-up (No Measure)

row 1000
2 rounds
10 slam balls
10 slam ball squats
10 slam ball sit-ups

Weightlifting

Back Squat (cluster 2.2.2×3 (rest 10sec & 2 min between sets) )

Metcon

Metcon (AMRAP – Reps)

EMOM for 10
Odd: 10 Chest to bar pull-ups
Even: 3 TnG Cleans (135,95) Adv (155, 105)

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