140809 Saturday

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Main – CrossFit

(No Measure)

AMRAC in 8 Minutes with
Mobility + 4-10:
Axle Front Squat,
Tire Flip,
Rebounding (20s),
T-Push-up.

Strength Development

A1. : Romanian Deadlift (@ 30×0; 4-8 x 3)

A2. : 1-arm DB Push-Press (@ 20X1; 4-8/arm x 3. )

Partner WOD

A. : Metcon (AMRAP – Reps)

AMRAP DUs in 4 Minutes.
Partners switch every 30 seconds.

Rest 2 minutes

B. : Metcon (AMRAP – Reps)

AMRAP Tire Flips in 4 minutes
Switch partners every 60s

Rest 2 Minutes

C. : Metcon (Distance)

AMRAP Tire Drags in 4 minutes
Alternate partners every 60s

Rest 2 Minutes then

D.: Metcon (AMRAP – Reps)

AMRAP Calories on AD in 4 minutes
Swtich partners every 60s