140204 Tuesday

CFA_BCBD-150-2

CFA_BCBD-150-2

Main – CrossFit

Warm-up (No Measure)

AMRAC in 10 minutes with
Mobility + 7-10:
Kneeling Torso Row,
Slammer,
Dip,
Toes to Bar.

Strength/Skill Development

Thruster (6, 4, 2, 6, 4, 2. Rest 90s. )

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 minutes:

6 Toes 2 Bar
12 Slammers
16 MB Box Step-ups (Switch shoulders @ 8)