11-21-14

Main – CrossFit

Warm-up

CFTD-1 (No Measure)

2 Rounds

200m Run

10 Push Ups

10 Sit Ups

10 Air Squats

10 Jumping Jacks

10 Good Mornings

High Knees/Butt Kicks

Skill Work

4-max L-Sit holds

Metcon

Metcon (Time)

15,12,9,6,3

Deadlift 225,145

KB Snatch 53,35

Ring Dips

Plate Burpees