10/28/2014

Posted: 28th October 2014 by jruffing27 in Uncategorized
Comments Off on 10/28/2014

Main – CrossFit

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Warm-up

(No Measure)

3 Rounds

Row 250 meters

10 sit-ups

10 pull-ups

10 push-ups

Gymnastics

Bar Complex #1 (10 minutes to complete 1 set for max reps)

3 chest-to-bar pull-ups

2 toes-to-bar

1 bar muscle-up
Count each movement as a rep. One full complex is 6 reps.

If you cannot complete the complex use this time to work on each movement.

Metcon

Metcon (AMRAP – Rounds and Reps)

15 minute AMRAP

50 double unders

2 rope climb

Buy-Out

(No Measure)

MWOD for remainder of session.

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