131112 Tuesday

Main – CrossFit

Warm-up (No Measure)

AMRAC in 12 minutes with 4-10:
DB Thruster,
Box jump-step down,
Turkish Roll-up (2-5/side),
Battling Ropes x 30s
Mobility

Strength/Skill Development

A1. : Barbell Row (@ 21X2; 6-10 x 3. )

A2. : Turkish Get Up (x 3/side x 3. Rest 1 minute. )

WOD

Metcon (3 Rounds for reps)

Complete 3 Rounds of 30s work, 30s rest at each of the following stations:
Row-cals
DB Thruster-Moderate NTE 45/25lbs
MB Get-up on Rt
MB Get-up on Lft
DB Thrusters -Moderate NTE 45/25lbs
Rest

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