04/02/15

Main – CrossFit

Warm-up

A: Coaches Choice (No Measure)

Strength

B: Barbell Bench (EMOM 14 Mins/ ALT Mins w/ 30 DU )

4 Reps

Extra Work

C1: Ring Push Up (4 x Failure )

Ring low to floor and perform push ups on rings.

C2: GHD Situps (4 x 15 )

Conditioning

D: Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 Mins

10 Renegade Rows 55/35

15 Box Jumps 24″/20″

100M Farmer Carry 55/35