12/13/2013

Main – CrossFit

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Warm-up

Warm-up (No Measure)

400m Run
3 Rounds:
Butt Kicks (down and back)
High Knees
5 Good mornings w/ Pvc
10 OHS w/ Pvc
5 Sots press w/ Pvc

Weightlifting

Overhead Squat (1X8 @ 50%, 1X6 @ 60%, 2X3 @ 70%)

Metcon

Metcon (Time)

3 Rounds:
10 HSPU
10 OHS (95/65) Adv: (135/95)
150m Run

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