10-20-14

Main – CrossFit

Warm-up

CF TD Run (No Measure)

2 Rounds

200m Run

10 Push ups

10 Sit Ups

10 Air Squats

10 Jumping Lunges

High Knees / Butt Kicks

Weightlifting

Strict Pull Ups

Elbows to the side, not out front.

Metcon

Metcon (Time)

800m Run

3 Rounds

15 Wall Ball 20,16

15 Plate Push Ups

15 Sit Ups

800m Run