12-9-14

Main – CrossFit

Warm-up

CFTD-1 (No Measure)

2 Rounds

200m Run

10 Push Ups

10 Sit Ups

10 Air Squats

10 Jumping Jacks

10 Good Mornings

High Knees/Butt Kicks

Weightlifting

Strict Press (3×5)

3 Sets of 5 Reps @ Established weight

Each Week increase weight by 5lbs

Metcon

Metcon (Time)

10-1

Thrusters 135,95

SDHP 70,53

Box Jumps 24,20

2 Burpees on the even mins