05/23/2014

Main – CrossFit

Warm-up

(No Measure)

200m Jog
+
w/ PVC
10 Pass Throughs
10 Dead Lifts
10 OHS
x 2
+
10 Super Mans
10 Fire Hydrants
10 Scap Push Ups
10 Aqua Mans

Weightlifting

Deadlift (10 Min EMOM @ 50% of 1 RM)

Gymnastics

Dips (4 x 10 )

Rest = Work Time

Metcon

Metcon (No Measure)

100m Run
10 Pull Ups
Rest 1:00
200m Run
20 T2B
Rest 2:00
400m Run
40 Air Squats
Rest 4:00
200m Run
20 T2B
Rest 2:00
100m Run
10 Pull Ups

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