131207 Saturday

13045_crossfit_full_0014

Main – CrossFit

Warm-up (No Measure)

AMRAC in 12 minutes with 5-12: Rowling,
H/R Push-up–Dip,
KBS,
Box Step/Jump Over,
Moblity.

Strength/Skill Development

A1. : Bent Over Row ( with barbell @ 31X1; 6-10 x 3.)

A2. : Weighted Dip (@ 31X1; 4-6 x 3)

WOD

Metcon (Time)

20 cals on Rower
30 Box Jump Overs (NTE 24/20″)
400m Run
50 KBS (NTE 24/16 kg)
200ft Bear Crawl
60 Squats