09/17/2014

Main – CrossFit

Strength/Skill

RD/MUSCLE-UP
A. 3X6-10 BENCH DIPS
REST 90 SEC B/W
B. 3 SETS MAX STATIC HOLD
PARALLETES – RINGS
C. 30-40 BANDED TRICEP EXTENSION

Metcon

Metcon (AMRAP – Rounds and Reps)

TEAMS OF 2 (15M CLOCK)

1,250M ROW
W/REMAINING TIME, AMRAP
30 WALLBALLS
30 BURPEES
*1 PERSON WORKING AT A TIME
*SCORE IS TOTAL REPS WB + BURPEES