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