3/18/14

Main – CrossFit

Warm-up

Dynamic Flexibility (upper) (No Measure)

*20 reps of each done in dynamic/quick movements

Pass Through
Around the world (10 Right/10 Left)
Press (PVC)
Front Squat (PVC)
Ring Dips
Push-ups
100m Run
2 rounds

Weightlifting

A: Split Jerk (8 x 2 (2 sec pause in dip))

B: Muscle-ups (3 x 3.3.3 (R: 20 sec))

Conditioning

C: 3/18/14 #1 (Time)

3 Rounds:
300m Run
20 Wall Balls (20/14)
rest 1 min

D: 3/18/14 #2 (Time)

200 Double Unders
rest 1 min

3/18/14 #3 (AMRAP – Reps)

3 min AMRAP:
5 Push Press (95/65)
5 Box Jumps (24/20)