03/24/15

Main – CrossFit

Warm-up

A: Coaches Choice (No Measure)

Strength

B1: DB Bench Press (4 x 8 )

B2: Weighted Strict Pull Up (4 x 5 Fat Bar )

use weighted belt or vest

B3 : Banded Tricep Extensions (4 x 20 )

Conditioning

C: Metcon (Time)

For Time:

90 Wall Ball 20/14

70 ABMAT Sit Ups

50 OH Walking Lunge’s 45/25

30 Front Squat 155/105

100 Double Unders (500 Singles)