07/15/14

Main – CrossFit

Warm-up

A: Coaches Choice (No Measure)

Strength

B1: Seated Strict Press w/ Chains (5 x 8 )

B2: Rope Rows (5 x 10)

2″ or 1.5″ Rope

Conditioning

C: Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 12 minutes of:

10 1 Arm DB Snatch 55/35 Alt Arms
10 Goblet Squats with DB
10 Burpee’s

100 Double Unders (Buy Out)

Two scores total number of rounds and reps. Record time on DU in comments.