140317 Monday

14.3 Fun!

Main – CrossFit

Warm-up (No Measure)

AMRAC in 12 minutes with
Mobility + 4-10:
Good Mornings,
C2B Pull-up (Strict Rnd 1),
1-arm DB Thruster,
& Toes to Bar.

Strength/Skill Development

A1. : Thruster (10-10-10. Rest 30s)

A2. : Pull-ups (AMRAP in 30s x 3. Rest 90s. Report total reps. )

A2. : Ring Rows (AMRAP in 30s x 3. Rest 90s. Report total reps. )

WOD

Metcon (Time)

Complete 3 Rounds of:

10 Toes to Bar
20 Slammers (NTE 30/20lbs)
30 Squats