8/19/2013

Main – CrossFit

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Warm-up

Warm-up (No Measure)

650 meter run
5 strict pull-ups
10 burpee broad jumps
15 back extensions
20 GHD sit-ups

Gymnastics

Double-Unders (5-10-15-10-5)

Gymnastics

Knees To Elbow (5×5 strict knees to elbows between DU sets)

Metcon

Metcon (AMRAP – Reps)

1 minute at each station, 15 sec rest between stations:

Row for calories
OH lunges (25,45)
Ring dips
Goblet Squats (16,24)
Burpees onto 45# plate
Double unders
Power Cleans (95,135)

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