131029 Tuesday

Main – CrossFit

Warm-up (No Measure)

AMRAC in 8 minutes with 4-8:
DB Thruster
C2B Pull-up (Strict on Rnd 1)
1-arm DB SDHP
Mobility

Strength/Skill Development

A1. : Walking Lunge (12-16 steps x 3. )

Add DBs in each hand as able.

A2. : Barbell Row (@ 21X1; 6-10 x 3. )

WOD

A. : Metcon (AMRAP – Reps)

AMRAP in 4 minutes:
4 DB Thrusters Tough
8 DB BSU (NTE 20/16″)

Rest 1 minute

B. : Metcon (Calories)

AMRAP in 4 minutes:
Airdyne for Max Calories

Rest 1 minute

C. : Metcon (AMRAP – Reps)

AMRAP in 4 minutes:
6 Burpees
12 1-arm DB SDHP alternating-moderate

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