2/24/2012

Main – CrossFit

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Warm-up

Warm-up (No Measure)

500m row
2 rounds
10 kettlebell swings
10 goblet squats
10 push-ups
5 pull-ups

Weightlifting

Overhead Squat (65%x7, 70%x5, 75%x5, 80%x3)

Metcon

Metcon (Time)

50 Burpees to 6″ reach
40 Kettlebell Swings
30 Wallballs (20,14#)
20 OHS (115,75#) Adv (135,95#)
10 pull-up/ring dips or C2B, Adv MU

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