10/2/2013

Main – CrossFit

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Warm-up

Warm-up (No Measure)

3 rounds
200 meter row
5 pull-ups
10 ball slams
10 overhead throws with slam ball

Gymnastics

Pull-ups (1 round of strict pull-up complex)

Warm-up to power clean, push jerk, and back squat weight

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP:
3 strict pull-ups/3 dips, Adv MU or Bar MU
6 Power Cleans (115#, 75#) Adv (135,95)
9 Push Jerks
12 Back Squats

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