09/16/2013

Main – CrossFit

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Warm-up

Warm-up (No Measure)

650m run
3 Rounds:
5 Heavy Wall Balls (20/30)
10 lunges w/ slam balls
15 ball slams

Weightlifting

Split Jerk (1RM)

Metcon

Metcon (Time)

20 Clean & Jerk (65#/95#)
30 Wall Balls (14#/20#)
40 Burpees
50 Lunges
60 Du’s

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