9/19/2014

Main – CrossFit

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(No Measure)

200m row
150m run
10 good mornings w/bar
10 push-ups

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

Metcon (AMRAP – Reps)

Performance
14 Min on the clock
2k row or 2000k Run
+
Amrap
15 Deadlifts (185,125#)
9 HSPU

Metcon (AMRAP – Reps)

Fitness
12 Min on the clock
1k row or 1000m run
+
Amrap
15 Deadlifts (155,105#)
9 Shoulder Presses w/dumbbells (25,15#)

Cool Down

PVC
10 leg swings each leg
10 pass throughs
10 around the worlds
10 windmills

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