09/20/2013

Main – CrossFit

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Warm-up

Warm-up (No Measure)

2 rounds:
row 200 meters
5 push press w/kettlebell (each arm)
10 thrusters w/bar
15 back squats w/bar

Weightlifting

Bear Complex (3RM)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press

Metcon

Metcon (AMRAP – Reps)

4 min amrap KB snatches (16,24kg)
3 min amrap burpees
2 min amrap box jumps
1 min amrap thrusters (75, 115#)

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