4/8/14

Main – CrossFit

Warm-up

Coaches Choice (No Measure)

Shoulder Mobility

Weightlifting

A: Bench Press w/ chain (5 x 5)

B1: Strict Pull-ups (3 x 3.3.3.3)

No kipping allowed
R: 20 sec btwn each 3

B2: Strict Dips (3 x 3.3.3.3)

no kipping allowed
R: 20 sec btwn each 3

Conditioning

C: 4 Rounds (4/8/14) (Time)

10x Push Press (155/105) Rx+, cialis 40mg (135/95) Rx, hospital (115/75) Sc
20x Box Jumps (24/20)
50x Double Unders

After Bash

D: Weighted Sit-ups (4 x 10)

*use bumper plates (25/10), reach up above your head at the top of your sit-up and touch the floor behind your head when you go down. Arms should have the plate overhead at all times.