12-24-14

Main – CrossFit

Warm-up

Burpee (No Measure)

5 rounds

5 Burpees

5 Jumping Jacks

5 Air Squats

Run Forward Across

Return Running Backwards

Metcon

Metcon (Time)

#1 30-20-10

Goblet Squats 53,35

KB Swing

#2 3 Rounds

30 OH Slosh Pipe Squats

30 Push Ups

30 MB V-Ups

Metcon (No Measure)

#3 Chipper

800m Row

45 Pull Ups

45 Push Press 95,65

45 Sit Ups

400m Row

30 Front Squats 95,65

30 OH Lunges

30 Sit Ups

200m Run

15 Pull Ups

15 Push Press

15 Sit Ups