23
Jun
06/23/14
Main – CrossFit
Warm-up
A: Coaches Choice (No Measure)
Strength
B1: Metcon (Weight)
Front Squat
*Set 1 – 3 reps @ 60%
*Set 2 – 3 reps @ 70%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85-90%
*Set 5 – 1 rep @ 95%
B2: Metcon (Weight)
5 Sets of:
Bulgarian Split Squat x 8 reps Each Leg @ 3011
(use heavy DBs or KBs in each hand, sick 3 secs down, there 0 secs rest at bottom, seek 1 sec stand 1 sec at top. 1 foot elevated on bench)
Conditioning
C: Metcon (Time)
For time:
Run 1200 Meters
63 Kettlebell Swings 53/35
36 Pull-Ups
15 MIN CAP!!!!!!