04.08.2014

Main – CrossFit

Warm-up

Warm-up (No Measure)

*30/ 20/ 30
—-Then——
3 Rounds of:
10 KB H2H Swing
5/5 KB Snatch
5/5 KB Thruster
20 AbMat

Weightlifting

Metcon (Weight)

OTM x 18
odd – 4 TnG Power Cleans @ 65%
even – 7 dips

Metcon (3 Rounds for reps)

3 Rounds:
In :45
5-10 UB T2B
DU for remainder of time
Rest :45 b/w sets

Skill

*Kip – :20/: 10 x 8
*Pull up Hold Top – :20/: 10 x 8
*Pull up Hold Bottom – :20/: 10 x 8

Zone 1

20-30:00
Z1 Row or Airdyne

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