4-9-15

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

Skill Work

Work on movements

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP

25 DU’s – 75 Singles(+1Triple/3Atts)

5 Bear Complex 95,65(135,95)

5 KB Complex 53,35(70,53)

10 Plate Push Ups(Decline)