07/29/2014

Posted: 29th July 2014 by jruffing27 in Uncategorized
Comments Off on 07/29/2014

Main – CrossFit

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Warm-up

Hip Extensions/ ring rows (No Measure)

3 rounds
10 Hip Extension
10 Ring rows

Weightlifting

Hang Power Snatch (3,3,3,3,3,3,3)

Metcon

Metcon (AMRAP – Rounds and Reps)

12 minute AMRAP
4 Wall Climbs
8 HR push-ups
12 ALT Lunges W 45/25 lb plate overhead

Buy-Out

(No Measure)

20 pass through
Row 500 Meters
20 pass through

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