140806 Wednesday

CFA_BCBD-138

Main – CrossFit

(No Measure)

AMRAC in 10 Minutes
Mobility + 6-12:
OHS,
1-arm DB High-pull,
Dip,
KBS.

Strength Development

Take 15 Minutes to work through A1/2:

A1. : DB Snatch + 1-arm OHS Complex ( DB Snatch x 3 + 1-arm OHS x 6 )

A2. : Axle F/R Box Step-up ( x 8-16 alternating )

WOD

Metcon (AMRAP – Reps)

Complete 5 Sets of:

20s AMRAP KBS Tough (NTE 32/24kg)
40s Rest
20s AMRAP Burpees
40s Rest
20s AMRAP Ring-Row
40s Rest
Track cumulative score of KBS & Burpees only over the 5 sets.

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