09/23/2013

Posted: 23rd September 2013 by jruffing27 in Uncategorized
Comments Off on 09/23/2013

Main – CrossFit

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Warm-up

Warm-up (No Measure)

3 minutes each
chest-to-bar pull-ups
box over burpee
back squat

Metcon

Metcon (AMRAP – Reps)

4 rounds
1 minute max rep back squat w/ 225/155
15 second transition
1 minute max rep chest-to-bar pull-ups
15 second transition
1 minute max rep box over burpee w/ 20″ box(mandatory step-down)
15 second transition
1 minute rest
15 second transition

Buy-Out

Warm-up (No Measure)

3 rounds
1 minute squat hold
15 GHD hip extensions

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