12/20/2013

Main – CrossFit

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Warm-up

Warm-up (No Measure)

400m Run
3 Rounds:
5 Burpees
10 OHS W/ PVC
15 Jumping Squats
20 Singles/Du’s

Skill

Warm-up (No Measure)

4X500m Row

Metcon

Metcon (AMRAP – Reps)

9 Min. AMRAP
20 OHS (95/65) Adv: (135/95)
150 Du’s
ME Burpee Pull-Ups Adv: Burpee Mu’s

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