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10.07.2014

Main – CrossFit

Warm-up

5 Rds:

5 Press

5/5 Single Arm Ring Row

10 KB Swing (A)

10 Box Jump [short]

Metcon

CP-Battery

Metcon (Weight)

OTM – 10:00

Odd – L1. 8 C2B

L2. 8 Pull up

L3. 12 kips

L4. 12 Hard Rows

Even – L1. 3-4 DHSPU

L2. 3-4 HSPU

L3. 3 Wall Walks

L4. 10 KB/DB Press
Choose one Level for the odd and even. You may mix Levels. i.e. L1 odd, L3 even. Weight is not a true measure, but it will allow you to input comments.

Metcon (3 Rounds for reps)

3 Rounds:

AMRAP in 3:00

135/95#

3 Press

6 Back Squat

9 Box Jumps (24/20″)

Rest 1:30

Skill

*100 Double Unders

* OTM x 10

odd – Swing 10-10-10-10-10 (124/88#)

*10 Rds: of Cindy

Zone 1

400m Farmer’s Carry

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