Thursday, October 23, 2014

Main – CrossFit

Split Jerk (5 x 4 with 3 sec pause in dip)

Then Super Set the Following:
-3 Plyo Push ups (1 on plates + 1 between = 1 rep)
-15 Ring Rows w/ feet on box (Max effort if 15 is to much)

Metcon (Time)

For Time:
100 Floor Press 155/85
Everytime you break – 25 Double Unders and 300m Run
-12 Min Time Cap