131111 Monday

Main – CrossFit

Warm-up (No Measure)

AMRAC in 10 minutes with 6-10:
RBSU–>Pistol (Rnd 2 as able),
Ring Row w/2s pause against chest,
Parallette-Pass Throughs

Strength/Skill Development

A1. : Overhead Squat (@ 31X1; 3-6 x 3. )

A2. : Single leg Romanian Deadlift (@ 30X1; 6-10/leg x 3. Hold DBs. )

A3. : Double-Unders (AMRAP in 30s. Rest 1 minute. )


Metcon (Time)

15 OHS (~60-70% of today’s best NTE 115/75lbs)
700m Block Run to the left
10 OHS
400m Run
200m Run

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