09.23.2014

Main – CrossFit

Warm-up

5 Rds:
5 Press
10 Ring/ Bar Row
10 KB Swing (A)
10 Box Jump [short]

Metcon

CP-Battery

Metcon (Weight)

OTM – 10:00
Odd – L1. 7 C2B
L2. 7 Pull up
L3. 12 kips
L4. 10 Hard Rows

Even – L1. 3-4 DHSPU
L2. 3-4 HSPU
L3. 3 Wall Walks
L4. 10 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 (3 Rounds for reps)

3 Rounds:
AMRAP in 3:00
115/75#
5 S2O
10 Deadlift
15 Box jumps 24/20
Rest 1:30

Skill

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

Zone 1

400m Farmer’s Carry

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