9/4/2014

Main – CrossFit

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(No Measure)

500m row
10 push-ups
10 air squats
10 push-ups

Maltese Push-ups (2×10 on paralettes )

2×3 skin the cats
2×14 shoulder rocks on the wall

Metcon (AMRAP – Reps)

Partner WOD: Performance
4 min AMRAP
5 strict pull-ups
-rest 1 min
4 min AMRAP
10 Thrusters (95,65#) Adv(135,95#)
-rest 1 min
4 min AMRAP
10 Power Cleans
-rest 1 min
4 min AMRAP
10 lateral burpees, Adv 3 burpee MU

Metcon (AMRAP – Reps)

Partner WOD: Fitness
4 min AMRAP
5 Ring Rows
-rest 1min
4 min AMRAP
10 Thrusters w/ dumbbells (25,15#)
-rest 1 min
4 min AMRAP
5 Cal Row
-rest 1 min
4 min AMRAP
10 Burpees

Cool-down

slow 500m row
10 good mornings
10 runners lunges

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