11/1/2013

Main – CrossFit

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Warm-up

Warm-up (No Measure)

2 rds
25 du
15 good mornings w/bar
10 push-ups
10 kettlebell swings

Gymnastics

Double-Unders (Max Effort )

Gymnastics

Handstand Push-ups (1 min max effort )

Metcon

Metcon (Time)

100 Burpees for time
Then….
5-10-15-10-5
Deadlift (155,225) Adv (185,275)
Weighted Sit-ups w/slamball (20,30)

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