10/23/2013

Main – CrossFit

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Warm-up

Warm-up (No Measure)

400 meter run
2 rounds
10 wallballs (14,20)
15 double unders
10 push-ups
15 walking lunges

Weightlifting

Hang Power Snatch (3×3 work on hang power snatch )

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Min amrap
10 Hang Power Snatch (65,95) Adv (75,115)
15 Pull-ups, Adv 7 Bar MU or 5 Ring MU
20 Double Unders
150m run

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