9/12/2014

Main – CrossFit

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(No Measure)

200m run
10 jumping squats
10 kipping swings
5 strict toes 2 bar

Deadlift (EMOM x 8, 3 [email protected] 50-60%)

Metcon (AMRAP – Rounds and Reps)

Performance
12 min Amrap
20 Wallball (20,14#)
10 Toes 2 Bar
*every 3 min do 10 burpees

Metcon (AMRAP – Rounds and Reps)

Fitness
12 min Amrap
20 Wallballs (16,12#)
10 weighted sit-ups (25,15#)
*every 3 min do 10 burpees

Cool Down

slow 500m row
1 min each leg couch stretch
10 inch worms

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