12/04/2013

Main – CrossFit

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Warm-up

Warm-up (No Measure)

200 meter row
3 rounds
1 shuttle run suicide
10 side box jumps
15 skaters

Gymnastics

Double-Unders (skill work beg)

Adv: 2 rounds
ME ring rows
ME ring push-ups

Metcon

Metcon (Time)

50-40-30-20-10
Wall balls(20,14#)
Double Unders
(singles 200,160,120,80,40)

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