9/9/2014

Main – CrossFit

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(No Measure)

200m row
150m run
10 kb swings
30 sec handstand hold

1000m Row (Time)

Max Effort 1000m Row

Metcon (AMRAP – Rounds and Reps)

Performance & Fitness
12 min AMRAP
200m run
10 KB swings (24,16kg) Adv(32,24kg)
3 Wall Walks

Cool-down

150m walk
1 min hold each leg banded pull backs
1 min hold each leg banded runners lunge

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