12/18/2013

Main – CrossFit

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Warm-up

Warm-up (No Measure)

3 rounds
200 meter row
10 kettlebell swings (24,16kg)
5 goblet squats
10 russian twists

Weightlifting

Bear Complex (1 RM)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press

Metcon

Metcon (Time)

60 sit-ups
20 Thrusters (95, 65#) Adv (115, 75#)
45 sit-ups
15 Thrusters
30 sit-ups
10 Thrusters

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