10-22-14

Main – CrossFit

Warm-up

CFT PassThrough (No Measure)

200m Run

2 Rounds

20 Jumping Jacks

10 Push Ups

10 Sit Ups

10 Broad Jumps (Board to Board)

10 Pass Throughs w/PVC

10 OHS -PVC

Weightlifting

Power Clean (1 Rep Max)

Metcon

Metcon (Time)

3 RFT

10 Hang Cleans 95,65

10 Push Press – Same Bar-

20 Front Rack Lunges -Same Bar-

10 Box Jumps 24,20