12/4/14

12/4/14

Main – CrossFit

Skill Work

Skill: Metcon (AMRAP – Reps)

5 min AMRAP

Get as many rope Climbs as possible in 5 minutes

Metcon

AD/RX: Metcon (AMRAP – Rounds and Reps)

ADV RX

20 Min AMRAP:

200 Double unders

60 Air Squats

50 Wall Balls, 20/14 (10’/9′)

40 Burpees

30 T2B

20 Strict HSPU

10 Muscle ups

RX

20 Min AMRAP:

200 Double unders

60 Air Squats

50 Wall Balls 20/14 (10’/9′)

40 Burpees

30 T2B

20 Kipping HSPU

10 C2B pull-ups

Scale: Metcon (AMRAP – Rounds and Reps)

20 AMRAP:

300 Singles

60 Air Squats

50 Wall Balls, 20/14 (10’/8′)

40 Burpees

30 Knees to Chest

20 Push-ups

10 Ring Rows or band

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