4/3/2014

Main – CrossFit

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Warm-up

Warm-up (No Measure)

400m row
25 sit-ups
15 air squats
20 mountain climbers

Gymnastics

Rowing (1k row x 2, work time = rest time )

Metcon

Metcon (Time)

5-10-20-10-5
Toes 2 Bar
Kettlebell Swings (24,16kg) Adv(32,24kg)
Front Squats (115,75#) Adv(135,95#)

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