11/15/16

CrossFit Point Break – CrossFit

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Warm-up

A: Coaches Choice (No Measure)

Strength

B1: KB Seated Press (4 x 10 Each Arm )

Alternate arms!

B2: DB Lateral Raises (4 x 8 )

Extra Work

C1: Barbell Upright Row (3 x 10)

C2: Strict Dips (3 x Failure )

no kipping allowed

Conditioning

D: Metcon (Time)

21-15-9

KB Swings 70/44

Pull Ups

50 Double Unders After Each Round