11/05/2013

Main – CrossFit

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Warm-up

Warm-up (No Measure)

500 meter row
2 rounds
10 kettlebell swings (16,24)
10 goblet squats
10 box jumps

Weightlifting

Overhead Squat (5-3-1 (65,70,75%))

Metcon

Metcon (Time)

21-15-9
Front Squats (65,95#) Adv (95,135#)
Box Jumps (20,24″) Adv (24,30″)
OHS (65,95#) Adv (95,135#)

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