3/17/2014

Main – CrossFit

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Warm-up

Warm-up (No Measure)

400m run
2 rounds
5 push-ups
10 kettlebell swings
5 wallballs
10 good mornings w/bar

Gymnastics

Handstand Push-ups (EMOM for 8min )

Odd: 6 HSPU
Even: 10 Dumbbell Snatches (alternate arms)

Metcon

Metcon (AMRAP – Reps)

5 min Amrap
5 Step-ups w/barbell (95,65) Adv(125,85)
10 pull-ups, Adv C2B
-rest 1 min
5 min Amrap
5 Deadlifts (155,105) Adv(225,155)
10 Wallballs (20,14#)

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