03/23/2015

Posted: 23rd March 2015 by jruffing27 in Uncategorized
Comments Off on 03/23/2015

Main – CrossFit

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Warm-up

(No Measure)

Row 500 meters

20 overhead squats with PVC/bar

Weightlifting

Overhead Squat (3,3,3,3,3)

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 9 minutes of:

6 Overhead Squats

9 Burpees Over the Barbell

12 Pull-Ups

Rx 95/55

Rx+ 135/95

Buy-Out

(No Measure)

Work on MWOD posters for remainder of class.

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