140714 Monday

photo (12)

Main – CrossFit

(No Measure)

AMRAC in 12 Minutes with
Mobility + 5-10:
Back Squat,
1-arm Farmer’s Carry,
Wall Ball,
T-Push-up–> Dip.

Strength Development

A1. : Bent Over Row (@ 31X1; 3-6 x 4. )

With barbell.

A2. : Weighted Dip (@ 20X1; 4-8 x 3. )

Subtract assist from BW.

A2. : Dips (AMRAP – 1 x 3. )

Post best set.

A2. : Ring Dips (AMRAP – 1 x 3. )

WOD

Complete 5 Rounds alternating back & forth b/w A1 & 2. Post total reps accumulated over 5 rounds.

A1. : Metcon (AMRAP – Reps)

AMRAP Wall Balls in 30 seconds.

Rest 30 seconds.

Metcon (AMRAP – Reps)

AMRAP Double Unders in 30 seconds.

Rest 30 seconds.

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