11/6/14

Main – CrossFit

Warm-up

6mins, every 30 sec switch between:

Jump rope

Wall Sit

HS hold

Strength

Run 400, 200, 200, 100

WOD

Metcon (AMRAP – Rounds and Reps)

3RDS:

400m Run

21 Hang Power Snatch (45/35)

12 Burpees

Cool Down

1:30min/side jump rope (single leg)

Challenge

:60 bar hang on metacarpals only