10/10/2013

Main – CrossFit

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Warm-up

Warm-up (No Measure)

2 rounds:
150 meter run
30 singles
15 air squats
5 push-ups

Weightlifting

Overhead Squat (5-5-3 (65%, 70%, 75%))

Metcon

Metcon (Time)

400 Meter run
50 HR push-ups
50 DU
400 Meter run
50 Air Squats
50 Shoulder to Overhead (55,75)
400 Meter run
50 Sit-ups
50 Lateral hops over bar
400 Meter run

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