04.22.2014

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 14
odd – 6 TnG PC @ 70%
even – 10 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

Starting to link the Kip into Pull-ups

Zone 1

20-30:00
Z1 Row or Airdyne

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