140519 Monday

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10333641_10102432375417194_6550463444643217710_o

Main – CrossFit

(No Measure)

AMRAC in 12 minutes with
Mobility + 6-12:
Back Squat,
Pull-up (Strict Rnd 1),
1-arm Suitcase Deadlift,
Push-up,
KBS.

Strength Development

Axle Front-Rack Walking Lunge ( x 12-16 x 4. Rest 2 minutes. )

WOD

Rest exactly 3 minutes b/w A & B.

A. : DU/KBS Ladder (AMRAP – Rounds and Reps)

AMRAP in 7 minutes:

40-30-20

Double Unders

20-15-10

KBS (NTE 32/24kg)

Alternate b/w DUs & KBS with noted reps for each. If you finish the ladder return to the 40 DUs and continue the pattern until time expires.

B. : 1000m Row (Time)

Max Effort 1000m Row