140405 Saturday



Main – CrossFit

Warm-up (No Measure)

AMRAC in 10 minutes with
Mobility + 4-10:
TnG Deadlift,
KB Windmill,
Goblet Squat,
Toes 2 Bar,
DB Plank Burpee BSU.

Strength Development

Back Squat (@ 20X1; 6-10 x 3.Rest 3 minutes. )


Complete 3 Rounds of A1, A2, A3. Note total work for each exercise over the 3 rounds.

A1. : Metcon (AMRAP – Reps)

1 minute AMRAP DB Plank Burpee Box Step-up -Moderate (NTE 35/25 – 24/20″)

1 minute Rest

A2. : Metcon (AMRAP – Reps)

1 minute AMRAP Double Unders

1 minute Rest

A3. : Metcon (AMRAP – Reps)

1 minute Max Distance Bear Crawl

1 minute Rest

(Every 24ft or 4 gym mats = 1 point, turn every 8 mats or 48ft)

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