09/30/2014

Posted: 30th September 2014 by jruffing27 in Uncategorized
Comments Off on 09/30/2014

Main – CrossFit

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Warm-up

3-5 Rounds of Cindy (No Measure)

5 pull-ups
10 hand release push-ups
15 air squats

Weightlifting

Back Squat (10 sets of 1)

Use the following % of your 1RM:
60,65,70,75,80,85,90,95,95+,95+

Metcon

Metcon (Time)

5 rounds
Lunge length of rig
10 eye level kb swings
Lunge length of rig
10 eye level kb swings
Run 200 meters

Use one kb for lunges and swings 53/35. Hold kb any way possible on lunges.

Buy-Out

(No Measure)

Row 500 meters

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