07/17/2014

Main – CrossFit

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(No Measure)

650m Run
Then….
2 Rounds:
10 Pass Throughs w/ Pvc Pipe
10 OHS w/ Pvc
10 (5 forward/5 back) Duck Walks w/ Pvc

Skill

4 Rounds:
Plank Hold
L-Sit
Sit Ups
Russian Twists (24/16)
(30 Sec. on ea. station)

Metcon (AMRAP – Reps)

2 Rounds:
3 Min. AMRAP
5 Power Snatches (95/65)
10 Box Jumps (24/20)
-Rest 1 Min.
3 Min. AMRAP
5 HSPU
10 Step-Ups w/ Bar behind neck(45/35)
-Rest 1 Min.

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