Main – CrossFit
Warm-up
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
Weightlifting
Snatch (1RM)
Metcon
4/11/2014 (Time)
For time:
1000 Meter Row
60 Kettlebell Swings (24/16 kg)
30 Ring Dips
600 Meter Run
Rx plus 70/53