09/25/2013

Posted: 25th September 2013 by jruffing27 in Uncategorized
Comments Off on 09/25/2013

Main – CrossFit

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Warm-up

Warm-up (No Measure)

3 minutes ring dips
7 minutes squat clean and jerk

Weightlifting

Squat Clean and Jerk (Squat Clean and Jerk Ladder)

1 squat clean and jerk every minute on the minute. Increase by 10 lbs each minute until failure.

Metcon

Elizabeth (Time)

21-15-9
Clean
Ring Dips

Buy-Out

Warm-up (No Measure)

Row 500 meters

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