12/24/2013

Main – CrossFit

Strength/Skill

A1. 2 CLEAN AND JERKS @ 80-90% OF 1RM
REST 20 SECONDS

A2. 2 TALL BOX JUMPS, STEP DOWN
REST 2M, X4

Clean and Jerk (4 Sets of 2 Reps)

Metcon

Metcon (2 Rounds for time)

250M ROW
20 KBS
15 BURPEES
20 KBS
250M ROW
REST 6M, X2

*EACH AT 100% EFFORT, NO PACING!!