5
Nov
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