1/20/17

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CrossFit 720 – CrossFit

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Warm-up (No Measure)

5 air squat + 10sec 90degress x 5 reps

15 Pushups

7 burpees

Bench Press (3 total sets)

7 reps

5 reps

3 reps

* Super set w/ 8 strict elevated 12-20″ box Ring rows, build per set. 10min to warm up and finish*

Metcon (3 Rounds for time)

A-C for total time:

A. 3 rounds:

7 Power cleans 135/95

7 Ring dips

B. @7min mark perform:

3 rounds:

14 KB swings 24/16kg

14 Burpees

C. @14min mark perform:

21-15-9

Thrusters 95/65

Box jump overs 24/20″

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