140812 Tuesday

magicam-photo (1)

magicam-photo (1)

Main – CrossFit

(No Measure)

AMRAC in 12 minutes with
Mobility + 4-8:
1-arm Farmer’s Carry,
Snatch Press-under,
C2B Pull-up (Strict Rnd 1),
KBS,
DB Plank Burpee Double BSU.

Strength Development

Hang Muscle Snatch ( x 3-5 x 4. Rest 2 Minutes. )

WOD

Complete 3 Rounds for reps alternating between A & B.

A. : Metcon (3 Rounds for reps)

60s AMRAP KBS (NTE 24/16 kg)

Rest 60s

B. : Metcon (3 Rounds for reps)

60s AMRAP DB Plank Burpee Double Box Step-up (NTE 45/35# 20/16″)

Rest 60s
Step on the box with each leg (so twice) for every one Plank Burpee.