10/9/2013

Main – CrossFit

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Warm-up

Warm-up (No Measure)

500 meter row
2 rounds:
10 kettlebell swings (12,20kg)
10 goblet squats
10 box jumps

Weightlifting

Hang Clean (3RM)

Metcon

Metcon (AMRAP – Reps)

3 rounds: 1 min at each station
Kettlebell Snatch (16,24kg)
Wall balls (14,20)
Burpees

Then….
rest 1 minute

Metcon

Metcon (Time)

30 Hang Power Cleans (65,95) adv (95,135)

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