10/09/2013

Main – CrossFit

Warm-up

Warm-up (No Measure)

Test

Strength/Skill

Front Squat Clusters 3.3.3 x 3 (3 sets cluster 3s)

REST 15 SEC B/W SETS OF 3 AND THEN 3M BEFORE STARTING NEXT SET.

Metcon

Metcon (Time)

FOR TIME:

1K ROW
30 PULLUPS
20 JERKS (155/105)
10 HSPU
800M RUN
30 T2B
20 FRONT SQUATS
10 OVER THE BAR BURPEES