11/14/14 – CrossFit Fixx
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11/14/14

13
Nov

11/14/14

Main – CrossFit

Warm-up

Varied

Strength

Shoulder Press (3 x 5 40-50-60%)

Good Mornings (3 x 5 40-50-60%)

WOD

Metcon (Time)

3RDS

3 Power Cleans (115/75)

3 PJ (115/75)

10 Barbell Pushups

Then

250m Row

Then

3RDS

6 PC (75/55)

6 PJ (75/55)

10 Pullups

Cool Down

3min row

3RDS:

30″ hollow rock hold + 4 Dragon Levers

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