10/30/2013

Posted: 30th October 2013 by jruffing27 in Uncategorized
Comments Off on 10/30/2013

Main – CrossFit

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Warm-up

Warm-up (No Measure)

3 minutes each:
box jump over
pull-ups/chest-to-bar pull-ups
running

Weightlifting

Weighted Pull-ups (10 minutes to ramp up to a 2RM)

Metcon

Metcon (Time)

5 Rounds

10 Box Jump Overs 24″/20″
Run 200m
10 Chest-to-bar Pull-ups
Run 200m

***Must stand up tall and fully extend hips on top of box on each box jump over.

Buy-Out

Warm-up (No Measure)

Row a total of 750 meters
Roll out and stretch with bands

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