11/11/2014

Main – CrossFit

(No Measure)

Run 200/Row 250

Then with remaining time:

Jump Rope/Double Unders

A-D: Max Height Vertical Height (Distance)

15 Minutes to find a Max Vertical Jump

A: Metcon (Time)

2 Rounds of

15 Hollow Body Rocks

50 Singles

20 Alt Lunge

B: Metcon (Time)

3 rds for time of:

15 Hollow Body Rocks

30 Double Unders /or Attempts

20 Jumping Alternating Lunges

C: Metcon (Time)

3 rds for time of:

25 Hollow Body Rocks

50 Double unders

20 Alternating front rack lunges-95lbs/65lbs

D: Metcon (Time)

3 rds for time of:

25 Hollow Body Rocks

75 Double Unders

20 Alternating Front Rack Lunges 135lbs/95lbs

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