12/02/2013

Main – CrossFit

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Warm-up

Warm-up (No Measure)

500m row
2 rounds
10 kettlebell swings
10 goblet squats
10 pull-ups

Weightlifting

Squat Clean

4X3 Squat Clean Thrusters
Warm up to workout weight
3 Lateral Burpees between ea. set

Metcon

Metcon (AMRAP – Reps)

6 Min AMRAP
3 Thrusters (95/65) Adv: (135/95)
6 T2B
9 Burpees
2 Min. Rest
6 Min AMRAP
3 Squat cleans
6 Pull Ups
9 Ball Slams (30/20)

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