140709 Wednesday


Main – CrossFit

(No Measure)

AMRAC in 12 Minutes with
Mobility + 4-12:
1-arm Farmer’s Carry,
Burpee Box Jump Over.

Strength/Skill Development

A1. : Narrow Grip High Pull (NGHP) (@ 21X1; 4-8 x 4. Rest 30s)

Burpee Box Jump Overs (AMRAP – Reps)

AMRAP in 30s x 4 sets alternating with A1.
Jump on top, then off other side.
NTE 24/20″
Rest 2 Minutes prior to returning to A1. Post best set of reps in 30s.


This workout was last completed Monday 140519.

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

AMRAP in 7 minutes:


Double Unders


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.
Rest 3 Minutes.

B. : 1000m Row (Time)

Max Effort 1000m Row

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