131107 Thursday

Main – CrossFit

Warm-up (No Measure)

AMRAC in 12 minutes with 6-10:
Good Morning,
1-arm DB High-Pull,
Knees 2 Elbows,

Strength/Skill Development

A1. : Back Squat (@30×2; 4-6 x 4. )

A2. : Ring Rows (@ 31X2; x 4-7 x 3)


Metcon (AMRAP – Reps)

Complete 4 sets of:
30s Double Unders
30s Wall Balls
30s Slammers
30s Rest

At end of 4 sets rest 2 minutes then…

700m Run to Left (Time)

Run the block of the gym turning to the left for time.