09.09.2014

Main – CrossFit

Warm-up

5 Rds:
5 Press
10 Ring/ Bar Row
10 KB Swing (A)
20 DU

Metcon

CP-Battery

Metcon (Weight)

OTM – 10:00
Odd – L1. 6 C2B
L2. 6 Pull up
L3. 10 kips
L4. 8 Hard Rows

Even – L1. 3 DHSPU
L2. 3 HSPU
L3. 3 Wall Walks
L4. 9 KB/DB Press
Choose one Level for the odd and even. You may mix Levels. i.e. L1 odd, L3 even. Weight is not a true measure, but it will allow you to input comments.

Metcon (Weight)

EMOM x 20:00
3 Burpees AFAP + 2 Thrusters @ 95/65#
Be smooth on thrusters. Drive the first one fluidly from the clean.

Skill

* Swing
10-10-10-10-10 EMOTM (# 124/# 88)
*10 Rds: of Cindy

Zone 1

20-30:00
Zone 1
Row or Airdyne

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