11.14.2014

Main – CrossFit

Warm-up

3X

5 Strict C2B

5 Strict Ring Dips

10 Wall Ball

5 Strict T2B

Weightlifting

Back Squat Walk Out (Walk out with 100%+20# and hold for :10)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 15:00 @ 70-80% effort – Focus on Movment:

7 Single Arm C+press RH

7 Single Arm Ring Row RH

7 Single Arm C+press LH

7 Single Arm Ring Row LH

Accessory

1): Metcon (Weight)

3x

A) 8 Ring Push Ups

B) 12 Bent Over Row

2): Metcon (Weight)

2x

A) Back Ext. – 8

B) Banded Face Pulls – 10

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