Main – CrossFit
Warm-up
Bowling (No Measure)
3 Rounds
Try to row exactly 100 meters. For every meter under or over 100 meters, complete one burpee.
Weightlifting
Bench Press (4 sets of 2-4 )
4 Sets of 2-4 bench press, rest 90 seconds, 8-10 ring rows. Get your body as horizontal as possible and stay rigid throughout the movement – tight butt and gut
Ring Row (4 Sets of 8-10)
Metcon
04/08/2014 (3 Rounds for reps)
In three minutes, complete the following:
20 Kettlebell Swings
Run 400 Meters
Double-Unders x Max Reps
Score the number of double-unders completed in each set, for a total of three sets. Rest three minutes between sets.