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082813 CrossFit

28
Aug

082813 CrossFit

Main – CrossFit

500m Row (Time)


3-min time cap.
Rest 3-min before next row.

Max Effort 500m Row

2k Row (Time)


10-min time cap.

Max Effort 2k Row

Snatch (20-min to work up to 1RM)

Deadlift (10-min to work up to 1RM)

Metcon (AMRAP – Reps)

With a running clock, complete:
4-min AMRAP of Burpees
1-min Rest
3-min AMRAP of Pull-ups
1-min Rest
2-min AMRAP of Body Weight Back Squat
1-min Rest
1-min AMRAP of Shoulder to Overhead

Post total reps. Post reps for each movement in your comments.

No racks used.