4/11/2014

Main – CrossFit

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Warm-up

Warm-up (No Measure)

1000m row
25 double unders
10 kipping swings
15 jumping lunges
15 push-ups

Gymnastics

Strict Pull-ups (3xME)

Strict Dips 3xME – if can’t do it w/out using more than purple band then place heels on the ground or box

Metcon

Metcon (Time)

3 rounds
50 Double Unders
15 Pull-ups, Adv C2B
15 Power Snatches (95,65#) Adv(115,75#)

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