3-16-15

Main – CrossFit

Warm-up

CFTD JYD (No Measure)

200m Run / 250m Row

10 Push Ups

Junk Yard Dog

15 Sit Ups

Metcon

Metcon (Weight)

6 Min EMOM

4 Deadlifts

3 Hang Cleans

2 Push Press

(Recommend 115,75)

Metcon (Time)

3 RFT

200m Run

10 Thursters 95,65(135,95)

10 Box Jumps 24,20(30,24)

10 Plate Push Ups