10/30/2013

Main – CrossFit

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Warm-up

Warm-up (No Measure)

2 rounds
15 GHD sit-ups
15 back extensions
30 singles
10 burpee broad jumps

Metcon

Metcon (Time)

100 DU
90 Air Squats
80 Sit-ups
70 Lunges
60 HR Push-ups
50 Box Jumps (20,24″)
40 Push Press (65,95#)
30 Ball Slams (20,30#)
20 Power Snatch (55,75#)
10 Bar/Ring MU (scaled 10 pull-ups/10 dips)

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