11/13/2014

Main – CrossFit

(No Measure)

Run 200/Row 250

Then with remaining time AMRAP:

10 Banded Good Mornings

5 Push ups

A-D: Push Press (5×5 14 MINUTES TO COMPLETE)

A-D: Pendlay Row (4×10 AHAP)

A: Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP

6 ALT KB Snatches (3 each side)

12 Burpees

B: Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP

6 ALT KB Snatches (3 each side) -35/20

12 Burpees

C: Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP

6 ALT KB Snatches (3 each side) 53/35

12 Burpees

D: Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP

6 ALT KB Snatches (3 each side) 70/53

12 Burpees

IF UNDER 7 ROUNDS COMPLETE 50 HOLLOW BODY ROCKS!

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