8/19/2014

Main – CrossFit

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(No Measure)

400m run
10 wallballs
10 jumping lunges
10 kb swings
15 sit-ups
25 double unders

Weighted Walking Lunges (30 WWL (115,75) or (135,95))

5 burpees every time the bar is dropped

Metcon (Time)

Performance:
21-15-9
KB Swings (24,16kg) Adv(32,24kg)
Burpees
-Run 650m
50 Wallballs (20,14#) Adv(30,20#)
75 Sit-ups
100 Double Unders

Metcon (Time)

Fitness:
15-12-9
Kb Swings (20,12kg)
Burpees
-Run 400m
30 Wallballs (14,12#)
50 sit-ups
100 singles
-Run 400m

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