10/17/2013

Main – CrossFit

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Warm-up

Warm-up (No Measure)

3 Rounds: 5 Good Mornings w/ Barbell 10 1 leg hip thrusters (5ea. leg) 15 Air Squats 20 Du’s

Gymnastics

Kipping Pull Up/C2B/Bar Muscle Up Work

Metcon

Metcon (Time)

1000m Row 50 Kettle Bell Swings (16/24kg) 40 Abmat Sit Ups 30 Wall Balls 20 Box Jumps (20/24″) 10 T2B

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