11/26/2014
Main – CrossFit
Strength/Skill
EMOM FOR 15M
MIN 1: 6 HEAVY WB
MIN 2: HSPU PLATE WALK
14-18 REPS
MIN 3: 6 SCAPULA PULLUPS
Metcon
Metcon (AMRAP – Reps)
FOR TOTAL REPS
WITH A RUNNING CLOCK
0-:2:00 1 MAX SET OF U/B KBS(1.5/1)
2:00-4:00 AMRAP BURPEES
4:00-6:00 AMRAP SLAMBALLS
6:00-7:00 REST
7:00-10:00 AMRAP CALS ON ROWER
10:00 – 14:00 AMRAP OF:
9 FR LUNGES IN PLACE (115/75)
9 PUSHUPS
*SCALE TO BANDS IF NEEDED