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Wednesday 11Sept13

Fitness:

A. OHS Work

B. Pull Ups 3×5, rest 60 secs

C. 12 Min AMRAP:

200m Row

15 KB Swings (1.5/1)

15 DUs

 

3×30/30 Ab Mats

 

Performance:

A. TnG Power Snatch 3×5, rest 2 mins

B. Weighted Pull Ups 4×2, rest 75 secs

C. Against a 7 min clock…

Run 800m

AMRAP Snatch (135/95)

 

3×10-20 GHD Sit Ups

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CrossFit Journal: The Performance-Based Lifestyle Resource