3-13-15

Main – CrossFit

Warm-up

CFTD-2 (No Measure)

200m Run / 250m Row

2 Rounds

10 DB Push Press

10 Push Ups

10 Sit Ups

10 DB Good Mornings

10 Air Squats

Metcon

Metcon (Weight)

6 Min EMOM- Kinda

3 Squats Cleans

3 Plate Push Ups

Metcon (Time)

For Time

12 Burpees

15 Deadlifts 225,155

12 Ring Dips

9 Hand Stand PU’s

10 Burpees

12 Deadlifts

9 Ring Dips

6 Hand Stand PU’s

8 Burpees

9 Deadlifts

6 Ring Dips

3 Hand Stand PU’s

Metcon (No Measure)

4 Rounds

4 Evil Wheels

10 MB Sit Ups

10 MB V-Ups

10 MB Twist

10 KB Side Raises L&R