11/17/2014

Main – CrossFit

(No Measure)

Run 200/Row 250

Then with Remaining time:

10 squat jumps

5 pull ups

A-B: Back Squat (5×5 )

C-D: Back Squat (5×5 at 75%)

A-B: Pull-ups (3xME )

C-D: Muscle-ups (3xME )

A: Metcon (AMRAP – Reps)

4 Min Amrap:

10 Snatches 45/35lbs

15 Air Squats

Rest 2 Minutes

4 Min Amrap

10 Mod Push Ups-(perfect form)

10 KB SDLHP

B: Metcon (AMRAP – Reps)

4 Min Amrap:

10 Snatches 65/45lbs

15 Air Squats

Rest 2 Minutes

4 Min Amrap

10 Mod Push Ups-(perfect form)

10 KB SDLHP 35/20lbs

C: Metcon (AMRAP – Reps)

4 Min Amrap:

10 Snatches 75/55lbs

15 Air Squats

Rest 2 Minutes

4 Min Amrap

10 Push Ups-(perfect form)

10 KB SDLHP 53/35lbs

D: Metcon (AMRAP – Reps)

4 Min Amrap:

10 Snatches 95/65lbs

15 Air Squats

Rest 2 Minutes

4 Min Amrap

10 Push Ups-(perfect form)

10 KB SDLHP 70/53lbs
At the end of this work out perform 2 Minutes Max Effort Target Burpees (to pull up bar/ring etc…)

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