131116 Saturday

Main – CrossFit

Warm-up (No Measure)

AMRAC in 8 minutes with 5-8:
1-arm DB OHS,
Pull-up (Strict C2B Rnd 1),
Wall Ball,
Mobility

Strength/Skill Development

Axle Front-Rack Walking Lunge (12-16 steps x 4. Rest 2 minutes. )

WOD

A. : Metcon (Distance)

Max distance in 2 minutes:
F/R Axle Walking lunge for distance (60-70% of today’s best x 16. NTE 110/80lbs Every 6ft = 1pt)

Rest 1 minute

B. : Metcon (AMRAP – Reps)

AMRAP in 2 minutes
3 C2B pull-ups/Tough Ring-Rows
6 Wall Balls (NTE 20/14-10′)

Rest 1 minute

C. : Metcon (AMRAP – Reps)

AMRAP in 2 minutes
Double Unders

Rest 1 minute

D. : Metcon (AMRAP – Reps)

AMRAP in 2 minutes:
4 Push-ups,
8 Slammers (NTE 30/20)

Rest 1 minute

E. : Airdyne Max in 2 minutes (Calories)

for cals

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