02/07/2014

Main – CrossFit

Strength/Skill

Complex (DL-HSC-1.25FS-OHD) (20min to find max load)

1 DL
1 HANG SQUAT CLEAN
1 1&1/4 FRONT SQUAT
1 SHOULDER TO OHD

Metcon

Metcon (AMRAP – Rounds and Reps)

7M ASCENDING LADDER
(3/3 – 6/6 – 9/9)

FRONT SQUATS (115/75)
BOX JUMPS (24/20)