Wednesday 131016

Main – CrossFit

Warm-up

Warm-up (No Measure)

AMRAC in 12 min with 6-12:
Single leg DB RDL
Ring Push-up
KBS
T2B
Mobility

Strength/Skill Development

A1 : Back Squat (@ 30×1; 6-10 x 4. )

A2. : Muscle-ups (AMRAP x 4)

A2. : Weighted Pull-ups (@ 21X0; 2-4 x 4. (Gravitron; 4-8 x 4))

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 minutes:
16 KBS (NTE 24/16kg)
12 Box Jumps -Step Down (NTE 20″)
8 Toes to Bar (may sub plank burpees)

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