10/31/2013

Main – CrossFit

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Warm-up

Warm-up (No Measure)

3 rds
200 meter row
5 front squats w/bar
5 strict press w/bar
10 jumping lunges

Weightlifting

Thruster (1RM)

Metcon

Metcon (AMRAP – Reps)

12 min amrap
2000 meter row
-remainder of time max effort thrusters (70% of 1RM)

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