10-27-14

Main – CrossFit

Warm-up

(No Measure)

200m Run

2 Rounds

20 DU’s (60 Singles)

10 Push Ups

10 Sit Ups

10 Jumping Jacks

10 Air Squats

Skill Work

10 mins to Practice a skill, not a lift.

L-Sit, Handstand, Kipping Pull Ups,

Kipping Handstand Push Ups, etc.

Metcon

Metcon (Time)

10-1

Deadlifts 135,95 (155,115)

Hang Cleans 135,95 (155,115)

Wall Ball 20,16 (30,20)

EMOTM – 3 Burpees

*(1 Bar. Athlete will deadlift their HC weight)