10-15-14

Main – CrossFit

Warm-up

Burpees & Worms (No Measure)

5 Rounds

5 Burpees

5 Inch Worms

5 Air Squats

Broad Jump Across

High Knees Back

Skill Work

Handstand holds. 180 seconds

Metcon

Metcon (AMRAP – Reps)

#1. – 5 Min AMRAP

400m Run

AMRAP – Wall Ball 20,16 (30,20)

#2. – 5 Min AMRAP

400m Run

AMRAP – Snatch 95,65 (135,95)

#3. – 5 Min AMRAP

400m Run

AMRAP – Deadlift 205,135 (245,165)

(3 min rest between each set)