131120 Wednesday

Main – CrossFit

Warm-up (No Measure)

AMRAC in 12 minutes with 4-8:
KB Windmill,
Axle Deadlift,
Ring-row w/2s pause against chest,
Battling Ropes x 30s,

Strength/Skill Development

A1. : DB Box Step-up (12-16 alt x 4. Heavier load to moderate hgt.)

A2. : Axle High Pull (@ 21X1; 6-10 x 3. Rest 1 minute. )

Partner WOD

Metcon (AMRAP – Rounds and Reps)

Partners alternate after each rounds to complete as many rounds and reps as possible in 12 minutes of:
4 Man-Makers-Moderate
12 Steps Walking Lunge