01/17/2014

Main – CrossFit

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Warm-up

Warm-up (No Measure)

3 rounds
15 jumping jacks
10 jumping squats
5 strict press w/bar
5 thrusters w/bar

Gymnastics

Sit-ups (tabata situps & plank holds (20 sec each))

Metcon

Metcon (Time)

1000m row
25 Back Squats (135,95)
20 Power Cleans (135,95)
15 Push Press (95,65)
10 Front Squats (95,65)
5 Thrusters (95,65)

EMOM 3 burps after the row

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