10/14/2013

Main – CrossFit

Strength/Skill

Front Squat (6 sets of 5 Front squats)

12M EMOM

EVEN: 5 HEAVY FS (225 ISH/135 ISH)
ODD: 6-10 T2B

Metcon

Metcon (AMRAP – Reps)

SCORE IS TOTAL REPS
(WB + KBS + PULLUPS + BURPEES)
WITH A RUNNING CLOCK:
0-5 MIN: RUN 800 THEN:
MAX KBS (1.5/1)

5:01-10: RUN 400 THEN:
MAX WALLBALLS (20/14)

10:01 – 15: RUN 200 THEN:
AMRAP OF 10 PULLUPS/10 BURPEES