11/15/2013

Main – CrossFit

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Warm-up

Warm-up (No Measure)

3 rounds
10 slamballs (30,20#)
20 sec L-sit hold on the rings
15 skaters
1 suicide shuttle run

Weightlifting

Snatch Balance (3×2 with PVC & bar)

Metcon

Metcon (Time)

4 rounds
5 squat snatch (95,65#), Adv (115,75#)
10 lateral burpees
15 Kettlebell Swings (24,16kg), Adv(32,24kg)

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