10-29-14

Main – CrossFit

Warm-up

(No Measure)

2 Rounds

20 Jump Ropes L-Leg

20 Jump Ropes R-Leg

20 Alternating

10 Hand Release Push Ups

10 Sit Ups

10 Mountain Climbers

2 Sampson Stretches (Each Side)

Weightlifting

Shoulder Press (Establish 1 rep max)

Metcon (Time)

30 Sit Ups (50)

| 3 RFT

|

| 15 DU’s (45 Singles)

| 15 Push Press 95,65 (135,95)

| 15 KB Swings 53,35 (70,53)

| 15 T2B

30 Sit Ups (50)