12/09/2014

Main – CrossFit

1 DL – 1 HSC – 1 FS – 1 HSC

Strength/Skill

A. 6M OF DU PRACTICE

B. 1 MAX SET OF U/B WALLBALLS

50 OR MORE OR USE LIGHTER BALL

*IF YOU CAN GET MORE THAN 50, GO HEAVIER AND SHOOT FOR 50 REPS.

Metcon (AMRAP – Reps)

1 Max Set Of U/B Wallballs

(20/14) RX

(30/16) RX+

Metcon

Metcon (AMRAP – Reps)

0:00-6:00

AMRAP OF:

6 S2O (155/95)

6 T2B

6:00-10:00

1RM DL – HSC -1 FS – 1 HSC

10:00-16:00

AMRAP OF:

10 OTB BURPEES

10 BOX JUMPS (24/20)

10 THRUSTERS (95/65)