140326 Wednesday

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Main – CrossFit

Warm-up (No Measure)

AMRAC in 10 minutes with
Mobility + 5-12:
Good Mornings,
T-Push-up,
Pull-up (Strict Rnd 1),
Sit-up.

Strength/Skill Development

A1. : Thruster (8-8-8-8. 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)

20 Squat Cleans (Today’s best thruster x 8 NTE 155/105lbs)

40 Slammers (NTE 30/20)

60 Sit-ups

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