9/10/2014

Main – CrossFit

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(No Measure)

150m run
10 air squats
15 sit-ups
10 push-ups

Front Squat ([email protected]%, [email protected]%, [email protected]%)

Metcon (Time)

Performance
10 Squat Cleans (95,65#)
20 Push-ups
10 Squat Cleans
15 Burpees
10 Squat Cleans
15 Push-ups
10 Squat Cleans
5 Burpees

Metcon (Time)

Fitness
10 Med Ball Cleans (20,14#)
20 Slamballs (30,20#)
10 MBC
15 Burpees
10 MBC
15 Slamballs
10 MBC
5 Burpees

Cool-down

4 pos banded stretch
30 sec hold each leg banded pigeon stretch
30 sec hold each leg couch stretch

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