07/22/14

Main – CrossFit

Warm-up

A: Coaches Choice (No Measure)

Gymnastics

B: Metcon (AMRAP – Reps)

For max reps:

30 Seconds of Muscle-Ups
Rest 30 seconds
30 Seconds of Toes to Bar
Rest 30 seconds
30 Seconds of Handstand Walk (for max distance)
Rest 30 seconds

Repeat 2 more Times!

Conditioning

C: Metcon (Time)

Three rounds for time of:

400M Run
10 Power Snatches (135/95 lbs)
15 Box Jumps (24?”/20?”)
10 Pull-Ups

100 Double Under (Buy Out)

Competition Work No DU Buy Out Rest 5 Mins then do D Competition Work!!! Y’all will have two times on the day.

Competition Extra Work

D: Metcon (Time)

For time:

25 Shoulder to Overhead (135/95 lbs)
50 Back Squats (135/95 lbs)
100 Kettlebell Swings (53/35)
200 Double-Unders