12/19/2013

Main – CrossFit

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Warm-up

Warm-up (No Measure)

500m Row
3 Rounds:
8 Ring Rows
10 Walking Lunges
25 Singles

Skill

Kettlebell Swings (2 Min. ME Kettlebell Swings (24/16))

Double-Unders (2 Min. ME Double Unders)

Metcon

Metcon (AMRAP – Reps)

3 Min. AMRAP
2 Rope Climbs
20 KB Swings (24/16)
R1
3 Min. AMRAP
10 pull-ups
20 Ball Slams (30/20)
R1
3 Min. AMRAP
10 T2B
20 OH lunges (45/25)

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