11/12/2014
Main – CrossFit
Strength/Skill
STATION WORK
HSPU – SPEEDWORK SCALED DOWN TO KICKING UP AND WORKING POSITIONS
DU’S – MAX SETS OF DOUBLES DOWN TO SINGLES WORKING ON BOUNCE
MUSCLE-UPS – MULTIPLES, SCALED TO PULLUPS OR FLEXED ARM HANGS
Metcon
Metcon (3 Rounds for time)
PLATE PUSH (1L FOR GUYS/1T FOR GIRLS)
200M RUN
5 BURPEES TO PULLUP BAR
REST 3M, X3
*RED PLATE