09.22.2014

Main – CrossFit

Warm-up

Start at 10:00 after.
Hit a set every 1:30
—————-
10 @ 30%
8 @ 40%
6 @ 50%
4 @ 60%
2 @ 70%
1 @ 80%

Weightlifting

A): Front Squat (1-1-1-1-1-1-1; E3M)

Build to a max for the day

B): Weighted Chin Ups (1-1-1-1-1-1-1; E2M)

Build to a max for the day

Metcon

Metcon (8 Rounds for calories)

Row Sprints:
8 Sets
:30 on: :30 off

Skill

If you are interested in the OLY skill work, ask.

Metcon (Time)

E3M x 5 Rds:
20 Wall Ball
10 T2B

Rope Climb (2-2-2-2-2)

Metcon (Distance)

15:00
Sled push @ 135/95#

BOOK YOUR FREE INTRO

IN THIS QUICK CONVERSATION, WE WANT TO LEARN ALL ABOUT YOU, YOUR FITNESS GOALS AND HOW WE CAN HELP YOU REACH THEM.

GET OUR FREE 15 AT HOME WORKOUTS GUIDE!

Fill out the form below. Check your inbox shortly!