140324 Monday

photo (48)

Main – CrossFit

Warm-up (No Measure)

AMRAC in 10 minutes with
Mobility + 6-12
Sumo Deadlift,
Wall Ball,
KBS,
Dip.

Strength/Skill Development

A1. : Pendlay Row (@ 21X0; 4-7 x 4.)

A2. : Weighted Dip (@ 21X1; 3-6 x 3. )

A2. : Weighted Ring Dip (@ 21X1; 3-6 x 3. )

WOD

Metcon (Time)

400m Run
35 KBS (NTE 24/16kg)
400m Run
35 Wall Balls
400m Run
35 Burpees
400m Run

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