09/24/2013

Posted: 24th September 2013 by jruffing27 in Uncategorized
Comments Off on 09/24/2013

Main – CrossFit

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Warm-up

Warm-up (No Measure)

3 minutes each
row
farmers carry
ab mat sit-ups
bench

Weightlifting

Bench Press (1,1,1,1,1,1)

10 minutes to find a 1RM on bench press

Metcon

Metcon (AMRAP – Reps)

4 rounds
1 min. max calorie row
15 second transition
1 min. farmer carry with 70/53 KBs (length of rig is one rep)
15 second transition
1 min. max rep sit-ups
15 second transition
1 min. rest
15 second transition

Buy-Out

Warm-up (No Measure)

3 minute backward jog
3 minute forward jog

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