140613 Friday

photo (83)

Main – CrossFit

(No Measure)

AMRAC in 10 minutes with
Mobility + 4-10:
1-arm Waiter’s Carry,
NGHP,
Ring Push-up,
Inverse Burpee.

Strength Development

A1. : DB Box Step-up (x 10-16 alternating x 4)

A2. : Kettlebell Swing w/1s OH ( x 8-12 x 4)

American KBS with 1 second hold when KB is fully overhead.

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP in 15 minutes:

500m Row
50 Double unders
25 Inverse Burpees
400m Row
40 Double Unders
20 Inverse Burpees
300m Row
30 Double Unders
15 Inverse Burpees
Every 10m rowed counts as 1 rep. ie. 500m = 50 reps.

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