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!!