9/25/2014

Main – CrossFit

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(No Measure)

400m run
10 hollow rocks
10 supermans
10 kipping swings
5 toes 2 rings

Snatch Pull (5×5 at 105% of 1RM or the workout weight)

Metcon (AMRAP – Rounds and Reps)

Performance
7 min Amrap
5 Power Snatches (95,65) Adv(135,95)
10 Pull-ups

Metcon (AMRAP – Rounds and Reps)

Fitness
7 min AMRAP
5 Dumbbell Snatches (35,25#)
10 Pull-ups

Cool Down

200m slow jog
10 runners lunges
pvc pipe stretches

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