12/22/2014

Main – CrossFit

Strength/Skill

3 ROUNDS NOT FOR TIME

1M HOLLOW BODY HOLD

1M SUPERMAN HOLD

30 SEC WALL FACING HS

MAX SET OF STRICT PULLUPS/IF NO STRICT PULLUPS, 1 MAX FLEXED ARM HANG

Pull-ups (MAX SET OF STRICT PULLUPS)

Metcon

Metcon (AMRAP – Reps)

6M AMRAP

*500M ROW BUY-IN

THEN:

10 DEADLIFTS (225/155)

10 T2B

REST 2M

6M AMRAP

*500M ROW BUY-IN

THEN:

10 SLAMBALLS

10 HEAVY KBS