08/04/2014

Main – CrossFit

Warm-up

(No Measure)

200m Jog
+
5 Min
5 Primal Pass Throughs
5 Aqua Man
5 Push Ups
:20 Russian Baby Maker Hold

Gymnastics

Sit-ups (Tabata Sit Ups)

Weightlifting

Back Squat (3 x 3 @ 80%)

Back Squat (3 x 3 @ 85%)

Metcon

Metcon (AMRAP – Reps)

12 Min AMRAP

Buy In:
50 Box Jump (24/20)

7 Clean and Jerks (115/75)
7 Burpees

RX+
C & J (155/115)
Burpee = Burpee Box Jumps

Mobility

2:00 Corpse Stretch

08/02/2014

Main – CrossFit

Metcon (Time)

Row 5000m

Metcon (AMRAP – Reps)

AMRAP Thrusters 95/65

Metcon (AMRAP – Reps)

AMRAP Burpees

Each member of the team is responsible for equal portion of the row. Complete as many thrusters and burpees during the row as possible. Each team must have one person rowing, one person performing thrusters, and one person performing burpees at all times.