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