140508 Thursday “Big Parade”

Congrats to Beth & her nephew Scott who completed the One America half marathon!  Beth  Improved by 15 minutes from last year with her training at CFA!

Congrats to Beth & her nephew Scott who completed the One America half marathon!  Beth  Improved by 15 minutes from last year with her training at CFA!

Congrats to Beth & her nephew Scott who completed the One America half marathon! Beth Improved by 15 minutes from last year with her training at CFA!

Main – CrossFit

(No Measure)

AMRAC in 10 minutes with
Mobility + 4-12:
Romanian Deadlift,
1-arm OHC x 30-60m/arm,
Turkish Roll-up,
Push-up.

Strength/Skill Development

A1. : Barbell Row (@ 31X1; 5-8 x 3)

A2. : Turkish Get Up (1-3/arm x 3. )

WOD

Big Parade (AMRAP – Rounds and Reps)

AMRAP in 18 minutes:

Row 500m

30 Push-ups
60 Squats

Run 500m

20 Push-ups
40 Squats

Row 400m

10 Push-ups
20 Squats

Run 400m
Every 10m of rowing or running counts as 1 rep. 360 possible reps per round.