12/09/2013

Main – CrossFit

Strength/Skill

Overhead Squat (3 Sets of 4 Tempo Squats)

22X1
2 SECONDS DOWN, 2 SECONDS HOLD, EXPLODE UP, 1 SECOND PAUSE BEFORE NEXT REP

Metcon

CrossFit Games Open 11.4 (AMRAP – Rounds and Reps)

10-Minute AMRAP of:
60 Bar-Facing Burpees
30 Overhead Squats, 120# / 90#
10 Muscle-Ups
SUB C2B OR PULLUPS OR WALLCLIMBS…IN THAT ORDER FOR THE MUSCLE-UPS.