08/12/2013

CrossFit

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Warm-up

Warm-up (No Measure)

500m row
2 rounds:
5 pull-ups
10 Dumbbell Press (25/15)
15 squats w/ dumbbell
50m high knees
50m butt kicks

Weightlifting

Clean and Jerk (12min 1RM C&J)

Metcon

Metcon (Time)

10-9-8-7-6-5-4-3-2-1
Clean & Jerks (135/95)
150m Sprint after each set of C&J

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