140717 Thursday


Main – CrossFit

(No Measure)

AMRAC in 10 minutes with
Mobility + 5-12:
1-arm Farmer’s Carry,
Wall Ball,
Side Plank 30-45s/side.

Strength/Skill Development

Take 20 Minutes to work through A1-3 resting as needed b/w sets.

A1. : 1-arm RKBS (x 6-10/arm)

A2. : Box Jump for Height (x 1.1.1. Step down & rest 5s b/w each. )

A3. : Row 60s (3 Rounds for calories)

For Calories.


Metcon (Time)


RKBS (Use load from best 1-arm swing)

Ring or H/R Push-ups (Rx: Ring Push-ups)

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