140612 Thursday

photo (82)

Main – CrossFit

(No Measure)

AMRAC in 12 minutes with
Mobility + 5-10:
Suitcase Deadlift,
1-arm MB Press,
Back Squat,
C2B Pull-up.

Strength Development

A1. : Front Squat (@ 20X1; 4-6 x 4. )

A2. : Kneeling Torso Row (@ 21X0; 5-8 x 3. )

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP in 10 minutes:
4 C2B Pull-ups (8 Ring-Rows)
8 Front Squats (60-70% today’s best x6 NTE 155/105lbs)
200m Run

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