10/09/2013
Main – CrossFit
Warm-up
Warm-up (No Measure)
Test
Strength/Skill
Front Squat Clusters 3.3.3 x 3 (3 sets cluster 3s)
REST 15 SEC B/W SETS OF 3 AND THEN 3M BEFORE STARTING NEXT SET.
Metcon
Metcon (Time)
FOR TIME:
1K ROW
30 PULLUPS
20 JERKS (155/105)
10 HSPU
800M RUN
30 T2B
20 FRONT SQUATS
10 OVER THE BAR BURPEES