09/05/2013

Main – CrossFit

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Warm-up

Warm-up (No Measure)

3 Rounds:
5 ring push-up
10 box jumps
15 waiter lunges w/ kettle bell (16/24)

Weightlifting

Snatch

2 pos power snatch, from hang and from ground

Metcon

Metcon (Time)

3 Rounds:
15 Power Snatch (65/95) Adv: (75/115)
10 Burpee Box Jumps (20/24)
5 Ring Dips

Then:

500m row

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