11-11-14

Main – CrossFit

Warm-up

ThunderDome (No Measure)

200m Run

2 Rounds

15 Singles Left Leg

15 Singles Rgt Leg

15 Alternating Legs

20 Mountain Climbers

10 Push Ups

10 V-Ups

2 Sampson Stretches (15 Sec Hold)

Weightlifting

Front Squat (+10 lbs)

Metcon

Metcon (Time)

Chipper

25 Back Squats 95,65

25 DU’s (60 Singles)

25 Hang Cleans 95,65

25 Push Press 95,65

5 Burpees

25 SDHP 53,35

25 Front Rack Lunges 95,65

25 DU’s (60 Singles)

25 Pull Ups