Two for Tuesday

Posted: 30th December 2014 by jruffing27 in Uncategorized
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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

Metcon

Metcon (3 Rounds for reps)

Three sets of:

Deadlift x 8 reps (225/155)

Rest 60 seconds

Wall Climbs x 4 reps

Rest 60 seconds

Double-Under Practice x 60 seconds

Rest 60 seconds
Score total reps for each set.

Metcon (AMRAP – Reps)

Every minute, on the minute, for 14 minutes:

Even minutes – 15 Bumper plate Ground to Overhead (45/25)

Odd minutes – 30 Mountain Climbers

Buy-Out

5- 10 Minutes Squat Hold (No Measure)

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