1-16-15

Main – CrossFit

Warm-up

CF TD (No Measure)

500m Row

2 Rounds

20 DU’s (60 Singles)

10 Push Ups

10 Sit Ups

10 Air Squats

10 Good Mornings

10 Lunges

Weightlifting

Bench Press

Metcon

Metcon (Time)

2 RFT (2nd=1/2)

400m Run

30 Wall Ball 20,16———-15

30 Push Press 95,65——-15

20 KB Snatch 53,35——–10

20 Front Squats 95,65—–10

10 Strict Pull Ups———-5

10 Trucker Squats 45,25—5