09/23/2014

Posted: 23rd September 2014 by jruffing27 in Uncategorized
Comments Off on 09/23/2014

Main – CrossFit

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Warm-up

Deadlift Warm-Up (No Measure)

Row 250 m
15 Air Squats
15 Deadlift w/ PVC pipe
15 Jump Shrugs w/ PVC pipe
15 Alt Lunges
15 KB Swings
Row 250 m

Deadlift (20 minutes to establish 3 RM)

Metcon

Metcon (AMRAP – Rounds and Reps)

12 minute AMRAP
15 DL-135
15 Burpees

Buy-Out

(No Measure)

Row 500 meters

30 banded good mornings

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