02/14/2014

Main – CrossFit

Warm-up

Warm-up (No Measure)

Partner Warm Up
Partner Dynamic Warm Up
+
6 Minutes @ 65%
10 Slam Balls each partner
10 Burpees each partner
10 Single Leg DL each partner

Gymnastics

Weighted Ring Dips (Weighted 3 x 4-6)

Weightlifting

Front Squat (3 x 1 @ 90%)

Metcon

“Valentine’s Day Massacre” (AMRAP – Reps)

Partner 12 minute AMRAP:
150M Row
4 Shoulder Press w/ KB (each arm)
8 V-Ups
12 KBS (1.5/1)
(Each partner must complete each section before moving on)

RX+:
Shoulder Press w/ 115
KBS (2 Pood)
Sub T2B for V-Ups

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