12/18/2014

Main – CrossFit

Strength/Skill

MAKE-UP DAY

Metcon

Metcon (AMRAP – Rounds and Reps)

20M AMRAP @ 85%

300/250M ROW

30 SEC HOLLOW ROCK

10 HSPU

30 SEC SUPERMAN HOLD

10 OHS (95/65)

1 LAP OHD DBL KB CARRY (MOD LOAD)

*DON’T DROP KB’S