03042014

Main – CrossFit

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Metcon

Metcon (Time)

3 Rope Climbs
20 Back Rack Lunges (95/65#)
60m Front Rack Walk (to fence, drop bar)
680m Run ( to stop sign dean/stafford and back)
60m Overhead Walk (pickup bar, back inside)
40 lateral jumps over bar
1 minute plank
20 C2B pullups

Gymnastics

Inverted Ring Rows (25)

GHD Situps (25)

Weightlifting

Turkish Get Up (Find 1RM w/ Barbell)