08/08/13

Main – CrossFit

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Warm-up (No Measure)

400m Row
3 rounds:
5 Ring T2B
10 Push-Ups
15 Air-Squats

Skill

2 Rounds:
15 Hip Extensions
15 GHD’s

Metcon

Metcon (Time)

10-8-6-4-2
Deadlifts (125/175)
5-10-15-20-25 (20/30)
Ball Slams
150m Run between each set of deadlifts and ball slams

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