140611 Wednesday

photo (6)

Main – CrossFit

(No Measure)

AMRAC in 8 Minutes with
Mobility + 4-8:
Axle Press,
Renegade Row,
Wall Ball,

Strength Development

A1. : Axle Shoulder to Overhead (5, 5, 3, 3, 1. )

Utilize push-press or push-jerk.

A2. : Ring Rows (@ 21X1; 4-6 x 4. )


Metcon (AMRAP – Reps)

Complete 3 Sets:

40s AMRAP Toes 2 Bar
20s Rest
40s AMRAP Wall Ball Tough (NTE 25/20/10′)
20s Rest
40s Renegade Row Moderately Tough (NTE 45/30lbs)
20s Rest
40s Walking Lunge for distance (Every 6ft is 1 point)
20s Rest

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