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112313 CrossFit

23
Nov

112313 CrossFit

Main – CrossFit

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Metcon (Time)

For time.
60 Wall Balls 20/14
600-meter Run

Metcon (Time)

30-20-10 for time.
Thrusters 95/65
Burpee Pull-ups
Cal Row

Post time.