8/28/2013

Main – CrossFit

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Warm-up

Warm-up (No Measure)

400 meter row
2 rounds:
10 jumping squats
10 kettlebell snatches (5 each arm, 16/24kg)
15 GHD

Weightlifting

Front Squat (1 RM)

Metcon

Metcon (Time)

Buy in: 30 Wallballs (14,20#)

20 deadlifts (155, 225#), Adv (185,275#)
20 HSPU

Midline: 30 pistols

20 Front squats (95, 135#), Adv(115,175)
20 T2B

Buy out: 30 KB snatches (16, 24kg)

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