03/24/2015

Posted: 24th March 2015 by jruffing27 in Uncategorized
Comments Off on 03/24/2015

Main – CrossFit

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Warm-up

(No Measure)

Row 500 meters

15 sit-ups

15 ring rows

15 push-ups

Metcon

Metcon (No Measure)

Every minute, on the minute, for 15 minutes:

RX

Minute 1 – Supine Ring Row x 8 reps @ 2111

Minute 2 – Tempo Push-Ups x 12 reps @ 1111

Minute 3 – V-Ups x 20 reps

RX+

30 Seconds of Muscle-Ups

30 Seconds of Push-Ups

30 Seconds of Toes to Bar

Metcon (Time)

For time:

Row 50 Calories

50 1 Arm KB Push Presses (53/35)

Row 50 Calories

Buy-Out

(No Measure)

Work on MWOD posters for the remainder of class.

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